All Posts By

Coach Blake

2.10.20- Monday

By | WOD | No Comments

Today’s CrossFit Workout

Weightlifting

  • Every 2:00 x10
    • 3 Back Squats
      • Start at 65% and build

Conditioning

  • For Time:
    • 50 Deadlifts (225/155#)
      50 Box Jumps (24/20″)

Today’s SWEAT Workout

  • 3 Rounds
    • 100 Double Unders
      5R/5L Dual DB Alt Push Press
      5 Dual DB Front Squats
      4R/4L Dual DB Alt Push Press
      4 Dual DB Front Squats
      3R/3L Dual DB Alt Push Press
      3 Dual DB Front Squats
      2R/2L Dual DB Alt Push Press
      2 Dual DB Front Squats
      1R/1L Dual DB Alt Push Press
      1 Dual DB Front Squat

 

Partner Saturday 2.8.2020

By | WOD | No Comments

Partner Relay:
30 Cal Row/Ski
30 Wall Balls (20/14#)

25 Cal Row/Ski
25 Wall Balls

20 Cal Row/Ski
20 Wall Balls

15 Cal Row/Ski
15 Wall Balls

10 Cal Row/Ski
10 Wall Balls

Both partners complete each rep scheme, relay style.
CRX: 30/20#

Thursday 1.30.2020

By | WOD | No Comments
Weightlifting:
Hang Clean (Every 1:30 x6: 3 Reps AHAP)
Start and end heavy. Try to build to 3RM
Metcon (AMRAP – Rounds and Reps)
AMRAP7:
7 Toes to Bar
7 Hang Power Cleans (95/65#)

Rest 3:00
Metcon (AMRAP – Rounds and Reps)
AMRAP7:
7 Burpees Over the Bar
7 Front Squats

 

Monday 9.16.19

By | WOD | No Comments

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

By | WOD | No Comments

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

By | WOD | No Comments
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

By | WOD | No Comments

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

By | WOD | No Comments
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)