All Posts By

Coach Blake

Monday 9.16.19

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CrossFit:

  • Weightlifting
    Back Squat (7×3 @80%)
    Metcon
    J.T. (Time)
    21-15-9
    Handstand Push-ups
    Ring Dips
    Push-ups

Speakeasy Sweat:

  • 4 Rounds
    100m Overhead Plate Carry
    100′ Walking Lunges
    400m Medicine Ball Run
    4 Wall Walks

    Go Harder: 45/25# Plate
    20/14#  MB

Monday 6.24.19

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CrossFit:

Strength:
Overhead Squat 7×5 (Every 1:30 for 7 Sets)
Metcon:
Rannie
25-20-15-10-5
Power Snatch (75/55)
50-40-30-20-10
Double Unders
Speakeasy Sweat:
Every 2:30 x 5
16/12 Calorie Row
6 Burpees over the erg
IMMEDIATELY INTO
Every 2:30 x 5
200m Run
6 Burpees

GO HARDER:
18/14 Calorie Row / 8 burpees
Score completed rounds

Sunday Sweat 6.23.19

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AMRAP22
500m Farmer Carry
50 Dual DB Deadlifts
400m Front Rack Carry
40 Dual DB Power Cleans
300m Overhead Carry
30 Synchro DB V-Crunches

Walk alongside your partner during carries and switch as needed.
Go Harder:
2×50#, 2×35#
At the 25 Minute Mark:
Max Effort Bar Hang

Saturday 6.22.19

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ZACHARY TELLIER
For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Tuesday 3.26.19

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Weightlifting:
Snatch (EMOM10)
Min 1-2: 60%
Min 3-4: 65%
Min 5-6: 70%
Min 7-10: Build
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5-5-5-5…
Front Squats (205/135#)
5-10-15-20…
Push Ups
Ring Rows
Select a challenging foot stance for ring rows (Ex: Feet directly under rings vs. feet 1ft forward from rings)

Monday 3.25.19

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If you are beat up from this weekend, use today as an active flush. If you feel good, target at 80% effort
Weightlifting:
Back Squat (Every 3:00 x5, 3 Reps @75%)
On final set, perform max reps in 1:00
Metcon (Calories)
7:00 Assault Bike
Rest 3 minutes between efforts
Metcon (Calories)
7:00 Row

 

Sunday 3.24.19

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8am Yoga
9am CrossFit LITE
10am Barbell Club
11am – 1pm Open Gym
CrossFit LITE 20 Minutes:
6R/6L 1-Arm Rows
12 Spider Pushups
6R/6L Single Leg Squats
12 Russian Swings

Continual Grind. Rest as needed between movements – focus is QUALITY, not speed.
After Party
AMRAP3
Max Strict Situps (arms crossed, feet anchored)

Friday 3.22.19

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BBG:
3 Rounds
5R/5L Turkish Getups (moderate)
:30 Arch
:30 Wall Sit
Metcon:
50-40-30-20-10
KB Swings (53/35#)
10-10-10-10-10
Bench Press (155/95#)*200m Run whenever a set is broken

Thursday 3.21.19

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Weightlifting:
Heaving Snatch Balance (Build to heavy )
Final Week of these! Try to push it
Snatch Pull (3×3 @ 110%)
Metcon (4 Rounds for reps)
Big Tabata Cardio – :40 on / :20 rest for 4x
1) Row
2) Jump Rope
3) Ski
4) Ab mat sit-ups
5) Assault Bike