CrossFit: Strength: Push Press 5×10 Working Up to Heavy weight Conditioning: “Fight Gone Bad” 3 Rds 1 Minute Each Station 1 Minute @ each station (A) Wall Ball (20/14#) 10ft (B) Sumo Deadlift High Pull (75/55#) (C) Box Jumps (20″) (D) Push Press (75/55#) (E) Calorie Row RX+: Same Hybrid: WOD 1: 15 Min AMRAP …
CrossFit: Strength: Front Squats 5 w/ Barbell Warmup to 65% then Work sets 2×4@73% 2×3@78% 2×2@83% Conditioning: For Time 21-15-9 Power Cleans (95/65) Front Squats 10 Burpees after Each movement RX+: (135/95) Hybrid: WOD 1: 15 Min AMRAP 8 Strict Press 12 Eiffel Tower 16 Deficit Reverse lunges 24 Spiderman Mtn Climber 100m Run WOD …
CrossFit: Strength: Bench Press 5 w/ Barbell 5@50% 5@60% Work Set 4×5@AHAP Conditioning: 16 Minute EMOM A) 100m Run B) ME HR Pushups C) ME Cal Row D) ME OHWL (45/25) RX+: 16 Minute EMOM A) 100m Run B) ME HSPUs C) ME Cal Ski D) ME OHWL (95/65) BootCamp: WOD 1: Core Crusher 8 …
CrossFit: 25 Minute AMRAP Teams of 2 10 Power Snatches (95/65) 16 OHWL (45/25) 22 KB Taters (24/16) 100m Buddy Carry (Switch at 50m) BootCamp: Deck Of Cards Hearts -Mountain Climber Burpees Diamonds – Thruster Clubs – S.A. OH Sit Up Spades – OHWL J 13 Q&K 15 Joker – 1min Wall Squat Together A …
CrossFit: Strength: Deadlift 5@60% 5@70% Work Sets 3×3 @ 82% 3×2@87% 3×1@92% Conditioning: For Time 15-12-9-6-3 Cal Row Wallballs (20/14) @ 10ft T2B RX+: Same Hybrid: WOD 1: 9min Amrap 20 Wood Choppers 10 Curl and Press 20 Crossbody Mtn Climber 20 Walking Lunge 1min Rest 9min AMRAP 20 Kb Swings 10 Box Jumps 20 …
CrossFit: Strength: Snatch EMOM Minute 1, 2, 3 3 Squat Snatch (60% to 65%) Minute 4 Rest Minute 5, 6, 7 2 Squat Snatch (70% to 75%) Minute 8 Rest Minute 9, 10, 11 1 Squat Snatch (80% to 85%) Conditioning: For Time 21-15-9 Power Snatch (75/55) Overhead Squats *30 Double unders After Each movement …
CrossFit: Strength: Clean Complex 1 Clean Pull 1 Hang Power Clean 1 Squat Clean 1 Push / Split Jerk 5-7 Sets AHAP Conditioning: 3 RFT 400m Run /500m Row/1200m Bike 15 SDLHP (95/65) 9 Burpee Box Jumps (20) RX+: 3 RFT 400m Run /500m Row/1200m Bike 15 SDLHP (115/80) 9 Burpee Box Jumps (24/20) Hybrid: …
CrossFit: Strength: Back Squats 5 w/ Bar 5@50% 5@60% Work Sets 9@ 65% 9@70% 9@75% Conditioning: 5 RFT 7 Ring Dips 7 Clusters (95/65) 200m Run RX+: 5 RFT 5 Bar MUs 7 Clusters (115/80) 200m Run Hybrid: WOD 1: 15 Min AMRAP 15 Wall Balls 10 Kb Deadlifts (32/24) 15 Push Press 30 Scissor …
CrossFit: Movement Prep: Conditioning: For Total Reps of Each Movement 0:00-10:00 1 Mile Run w Remaining time ME Clean and Jerk (135/95) Rest 10:00-12:00 12:00-19:00 800m Run w Remaining Time ME Snatch (115/80) Rest 19:00-21:00 21:00-25:00 400m Run w/ Remaining Time ME Thrusters (95/65) Three Separate Scores C&J, Snatch, Thrusters RX+: C&J (155/105) Snatch (135/95) …
CrossFit: Strength: Front Squats 5 w/ Barbell Warmup to 65% then Work sets 2×4@70% 2×3@75% 2×2@80% Conditioning: 3 Rds 1 Minute Each Station 1) ME Ski 2) ME Wallballs (20/14) @ 10ft 3) ME Cal Row 4) T2B 5) ME Cal Bike 1 Minute Rest RX+: Same BootCamp: WOD 1: Sunday RUNday A -200m Run …
