by Bill | Oct 17, 2018 | Metabolic Conditioning, Skill, Strength, WOD
Strength: Bench Press (close grip) 3 x 8, :45 rest Banded Pull Aparts: 3 x 25, :45 rest Metcon: 5 Rounds NOT for Time: 2 Turkish Get Ups (53,35) 10 Pull Ups 20 Kettlebell Swings (53,35) 20:00 Cap Accessory Work: Abs with a plate Switch: 3 x :20, :20...
by Bill | Oct 16, 2018 | Metabolic Conditioning, WOD
Strength: 10 EMOM: 2 Deadlifts @ 60% of Monday’s 1RM Squat Cleans: 3×2, :60 Rest Metcon: 8:00 AMRAP ascending reps of 2-4-6-8-10….. Burpee Box Jumps (24,20) Squat Cleans (135,95) Accessory Work: double banded leg curl x...
by Bill | Oct 15, 2018 | Metabolic Conditioning, Skill, WOD
Strength/Skill: 1.) Pull Up Training: 4 rounds of: 8-10 wide pronated inverted rows 6-8 dumbbell hammer curls :90 rest 2) Handstand Push Ups + Toes to bar: 2 sets of 5 each Metcon: 20:00 AMRAP: 400 meter run 15 toes to bar 12 front rack walking lunges (50/30) 9...
by Bill | Oct 14, 2018 | Metabolic Conditioning, Strength, WOD
Strength: Deadlift: 6-8 sets working up to your 1RM! 2-3:00 rest Metcon: 5 Rounds NOT for time with a partner: 15 Resisted Russian Swings 50 yd. Farmer Carry AHAP Accessory Work: Dead Bug + Reverse Crunces: 3×12, Rest...
by Bill | Oct 12, 2018 | CrossFit Benchmarks, Metabolic Conditioning, WOD
Metcon: Girls Gone Wild Teams of 2: Run 1 mile, then “karen” 150 Wallballs (20,14), then “Isabel” 30 Power Snatches (135,95), then “Grace” 30 Clean & Jerks (135,95), then Run 1 mile 40:00 Time...
by Bill | Oct 11, 2018 | CrossFit Benchmarks, Metabolic Conditioning, Strength, WOD
18.3 Scaled: 2 Rounds for Time: 100 Single Unders 20 Shoulder to Overhead (45,35) 100 Single Unders 12 Pull Ups (Chin Over Bar) 100 Single Unders 20 Kettlebell Snatches from Ground (24,16) 100 Single Unders 12 Pull Ups (Chin Over Bar) 14:00 Time...
