TeamWork Thursday 1-5-17
Warm-up Agility Ladder SKill Strict (weighted) Chest to Bar Pull-ups 5-5-5-5-5 Scaled= strict Pull-ups or 10 Ring Rows WOD 14:00min 200m Run 3 DL (275/165) 25 Russian KBS (54/25) 20 Ring Rows Cashout– 3 ME Broad Jump
Author Archive for: andrew
Entries by Andrew Gonzales
Weightlifting Wednesday 1-4-17
Strength Push Press 5-5-5-5-5 Weightlifting Snatch Balance + OHS (5x 2+2) Snatch Pulls 2-2-2-2 WOD For Time 50 DU’s, then 10-9-8-7-6-5-4-3-2-1 OHS (115/75) Burpees over Bar Then, 100 DU’s to finish. Cashout– Jumping Ring MU’s
Tactical Tuesday 1-3-17
Strength 10:00min EMOM 3 position Power Clean (ground, low Hang, high Hang) Increase weight every 2min. WOD 6 RFT 5 Power Cleans (135/95) *must be touch and go every round 10 Box Jumps (24/20) 7 T2B Cashout- 15 Hinge Rows/ 10 kips on rings
Motivational Monday 1-3-17
Strength Front Squats 5-5-5-5-5 WOD CF4P Bench WOD For Time Row 500m 20 Pull-ups 20 DL (225/135) 20 sit-ups 20 WB (20/14) 20 Burpees 20 KBS (62/35) Run 400m
Final Friday 12-30-16
Strength Snatch or DL Work to a heavy single 20min time cap WOD Just show up… 🙂
Technique Thursday 12-29-16
SKill 7:00min EMOM Double Unders 40 sec work/ 20 sec rest WOD For Time 3-4-5-6-7-8-7-6-5-4-3 C2B Burpees on a plate Cashout 1 Min ME T2B
Week 1 Shopping List
So here we are… the paleo challenge is about to start and there you are thinking “what in the @#$%! am I going to eat?!?!?” You’re not alone. There are thousands who have gone before you with those same fears and questions. You can do this. In this article, I’ll walk you through every meal for […]
Weightlifting Wednesday 12-28-16
Strength Clean 15min establish 1RM or 3RM Weightlifting CrossFit Totals 2 Establish 1RM on (Clean, Bench and OHS) Measure= total weight WOD 12min AMRAP 15 KBS (54/35) 12 HRPU’s 10 sit-ups 100m MB run (20/14)
Tactical Tuesday 12-27-16
Strength Back Squat Warm-up set, then 10-8-6-4-2 Measure= Total Volume WOD “Fight Gone Bad” 3 Rounds of… 1min of WB (20/14) 1min of SDHP (75/55) 1min of Box Jumps (24/20) 1min push Press (75/55) 1min calorie row 1min rest Measure= total reps
12 Days of Christmas WOD 12-23-16
Warm-up Group game WOD “12 Days of Christmas” style Complete 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. 1 OHS (95/65) 2 Power Snatch (95/65) 3 T2B 4 Pull-ups 5 Burpees 6 Power Cleans (95/65) 7 sit-ups 8 WB 9 Slam balls 10 Push-ups 11 Box Jumps (30/24) 12 Thrusters RX+ = (135/95)