Category

WOD

6.26.19- Wednesday

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Today’s CrossFit Workout

Conditioning

  • Alternating w/ Partner, or 1:1 Rest
    • 5 x 500m AAB
      3 x 1,000m AAB
      1 x 2,000m AAB

Record slowest round at each interval
40 min cap

Today’s SWEAT Workout

  • 5 Rounds
    • 10 1-Arm Swing (R)
      50′ Front Rack Lunge (R)
      10 KB Push Press (R)
      50′ KB Overhead Carry (R)
      500m Assault Bike
      10 1-Arm Swing (L)
      50′ Front Rack Lunge (L)
      10 KB Push Press (L)
      50′ KB Overhead Carry (L)

Swings are Russian
GO HARDER:
53/35# KB

6.25.19- Tuesday

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Today’s CrossFit Workout

Strength

3-5 Rounds for QUALITY:

  • 6R/6L Single Leg Deadlift
  • 2R/2L Turkish Get Up
  • Max L-Sit

Conditioning

  • EMOM 15
    • 1) 10 Burpee Over Bar
      2) 10 Toes to Bar
      3) 3 Unbroken Deadlifts

Today’s SWEAT Workout

  • AMRAP25
    • 5 Bench Press
      10R/10L 1-Arm KB Row
      15 Wall Balls
      :20 Hollow Hold + 20 Hollow Rocks

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

6.21.19- FriYAY

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Today’s CrossFit Workout

Skill

  • 4x Max Effort HS Walk

Rest 1-2:00 between efforts

Conditioning

  • 10-9-8-7-6-5-4-3-2-1
    • Pull-Ups
      Handstand Push-ups

CRX: Chest To Bar + sHSPU

Today’s SWEAT Workout

  • 2 Rounds For Time:
    • 25 Calorie Row / DB Push Press
      – rest 2:00
      20 Cal Row / DB Push Press
      – rest 1:30 –
      15 Cal Row / DB Push Press
      – rest 1 min –
      10 Cal Row / DB Push Press
      – rest :30 –

Go Harder:

2×50/2×35#

6.20.19- Thursday

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Today’s CrossFit Workout

Strength

  • Every 3:00 for 15:00 complete:
    • 5 Deadlifts
    • 5 Hang Power Cleans
    • 5 Front Squats

Conditioning

  • AMRAP15:
    • 500m Row/Ski
      75 Double Unders
      1000m Bike

Today’s SWEAT Workout

  • 50-40-30-20-10
    • KBS (53/35)
  • 100-80-60-40-20
    • Double Unders

REST 2:00

  • 5-10-15-20-25
    • Calories AAB
  • 10-20-30-40-50
    • Abmat Sit Ups

6.19.19- Midweek Meathead

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Today’s CrossFit Workout

Strength/Conditioning

  • In teams of 4/5, AMRAP8:
    • 50′ Sled Push (+90/+45)

Meathead

  • 4 Rounds for TOTAL Weight
    • 5 Bench Press
    • 10 DB Bench Press
    • 10 Bent Over Rows
    • 15 Bent Over DB Rev. Flies

After Party

  • 100 Unloaded Barbell Curls
    • Every time you break, :20 L-Hang

Today’s SWEAT Workout

  • 6 Rounds, 2:00 on/1:00 off
    • 10 Sandbag Squats
    • 10 Sandbag over the Shoulder
    • Max 25′ Shuttle Runs in remaining time

Go Harder:

Females: 75#

Males: 100#

6.18.19- Tuesday

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Today’s CrossFit Workout

Strength

  • 7×3 Shoulder Press

Conditioning

  • For time
    • 30-20-10
      • KBS (53/35)
        Toes to bar
    • 3-2-1
      • Rope climbs

Today’s SWEAT Workout

  • 4 Rounds for TOTAL Weight
    • 50′ Sled Push
      50′ Sled Pull
      400/300m Ski

After Party

  • 3 sets
    • 1:00 Plank (elbows)
      Every :10 perform 1 push-up
      – rest 1:00 –

6.17.19- Monday

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Today’s CrossFit Workout

Strength

  • EMOM10: 2 Back Squats (building)

Conditioning

  • Every 2:00 – 10 round cap
    • 10/8 Cal Assault Bike
      6 Burpee Box Jump Overs (24/20)
      6 Dual DB Squats (2×50, 2×35#)

Workout ends when you miss a round.
Sx: 7/5, 6, Scale WGT
Crx: 12/9, 6, 8

Today’s SWEAT Workout

  • Buy in: 500m Run
    • 3 Rounds
      10 Strict Pull-ups
      20 V-Ups
      30 Jumping Lunges (2 for 1)
  • Cash out: 500m Run