crossfit

Monday Strength: 1RM Back Squat   Workout: For Time 8-7-6...1 Front Squats (205/145) 10-20-30...80 Double Unders *goal=sub 16mins   Tuesday Plyometrics: 3 x :20sec Lateral Box Jump Over 3 x 8/8 Medball Chops 3x3 Vertical … [Read more...] about Week of 12/16

Monday Clean and Jerk Complex Squat Clean+Push Jerk+Split Jerk 1-1-1-1-1   Workout: "Icon 2" 3 Rounds for Time 10 Thrusters (155/105) 10 Muscle Ups 400m Run/Row *goal= sub 15 mins   Tuesday Back Squat (Deload week) 5 x 40% 5 x 50% 5 x … [Read more...] about Week of 12/9

Monday Back Squat (5-5-3)-5-3-1+ (warm-ups) 75 - 85 - 95%   Workout: 50-40-30-20-10 Reps for Time Bike Cals Ab Mat Sit Ups *goal= 20-25mins *ladies cals= 40-32-24-16-8   Tuesday Workout: 6 Rounds For Time 30 Air Squats 19 Power Cleans … [Read more...] about Week of 12/2

Monday Workout: 4 Rounds for time 150ft DB Farmer Carry(50s/35s) 20 DB Deadlifts(50s/35s) 15 Pull ups *goal=sub 14mins   Accessory: 3 Rounds 1:00 wall sit 1:00 plank hold   Tuesday Back Squat 5-5-3-3-3+ (70-80-90%)   Workout: 3 … [Read more...] about Week of 11/25

Monday Back Squat 5-5-5+ (65%/75%/85%)   AMRAP 6 mins: 1 Rope Climb 3 Hang Squat Cleans (185/125) *goal= 6+ rounds   Tuesday For time: 200m Row 10 Clean and Jerks (135/95) 400m Row 8 Clean and Jerks (155/105) 600m Row 6 Clean and Jerks … [Read more...] about Week of 11/18

Monday Workout: AMRAP 30mins 3 Rounds of "Cindy" 2 Rounds of 500m row, 20 Russian KB swings (53/35), 10 Box Jump (30/24) 1st Round of "Annie" Cindy= 5 Pull ups, 10 Push Ups, 15 Air Squats Annie= 50 Double Unders, 50 Sit ups *note= recovery … [Read more...] about Week of 11/11

Monday Strength: Push Press 1-1-1 *notes= 15mins to build to a heavy single   Workout: 3 Rounds for time 21/17 cal row 15 push press (135/95) 9 Ring Muscle Ups *goal= sub 15mins   Tuesday Workout: 4 Rounds of 4mins on/3mins off 10 x 10m shuttle … [Read more...] about Week of 11/4

Monday Rope Climb PROGRESSION   Strength/For Quality/ NOT FOR TIME: 15 Rope Climbs 15 Turkish Getups/ side *break up reps however desired   Workout: 4 Rounds for Time 50 Double Unders 15 Push Press 10 C2B *Goal= sub … [Read more...] about Week of 10/28