by Bill | Nov 13, 2020 | CrossFit Heroes, Uncategorized, WOD
GYM Stream Hero WOD: Noah Calderon With a Partner: Row 1097 Meters, then: 20 rounds of: 3 Deadlifts (225,155) 8 Kettlebell Swings (53,35LB) 12 Box Jumps (24,20″) 20 burpees Deputy Noah Calderon, 20, and his fiance were killed on Aug. 12, 2020 in a tragic vehicle...
by Bill | Nov 12, 2020 | Metabolic Conditioning, Skill, WOD
Gym Stream SKILL/STRENGTH Strict Weighted Pull-up: Build to a 1RM in 10 sets. Rest 2:00 *Between sets complete 5 Single Arm DB Bench Press each side – find a challenging weight and use it for all sets. – Goal: #2.5-5 PR on the Strict Pull-up, 50ish total reps per arm...
by Bill | Nov 11, 2020 | Metabolic Conditioning, Strength, WOD
Gym Stream. **No Virtual Classes today! Strength Box Squat: 5 x 4 @70% of Back Squat, every 60-90s. – use a parallel box – use a wider than normal stance – Take 3-4 sets to build to work weight – These are SPEED/Technique sets – weight should be heavy enough to feel...
by Bill | Nov 10, 2020 | Metabolic Conditioning, Skill, WOD
Gym Stream **No Virtual Classes on Wednesday. Partner WOD: AMRAP 25 with a partner: 60 Russain KBS (32/24K) 400 m Run 120 ft. Farmer Carry (32/24K) 30/25 Calorie Row – Goal: Maintain output on both Bike and Row with a tough but sustainable pace for the entire AMRAP....
by Bill | Nov 9, 2020 | Metabolic Conditioning, Olympic Lifts, WOD
Gym Stream **No Virtual Classes today Strength: Split Jerks: 8 x 2 @75%, every 90s. – Take 4 sets to build to work weight. – Goal: 8 working sets with great footwork, lockout and leg drive. Conditioning 4 Rounds of 40s on/20s off: 1a) Walking Overhead Plate Lunges...
by Bill | Nov 8, 2020 | Metabolic Conditioning, Strength, WOD
GYM Plan Strength 1) Back Squat: 5-4-3-2-1+. Rest 2:00 – Goal: #5 PR over 8-10 sets with 3-4 reps over 90%. Plan your jumps strategically. 2) Metcon Warm-up: 3 Rounds of: 4 Thrusters 3 Bar Facing Burpees Rest 60s *progress to Thruster weight over the 3 rounds METCON...
