Tag

Squats

20 February 2017

  Warm-up: 3 rounds: 100m run, 100m reverse run, 10x Barbell Good morning, 10x Burpee. Strength: Work to 1RM Deadlift (Fingers Crossed for PRs from this Cycle!) WOD: (Getting Ready for the CrossFit OPEN) 5 Rounds: In 2:00 complete: -7x Overhead Squat (95/65) -Max Burpee Box Jump
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17 February 2017

  Warm-up:  3 Rounds: 200m run, 1:00 Handstand hold, 15x Ring Row Strength: Push Press 10x 2 @90% WOD: 5 Rounds for time: 10x Slamballs (30+/20+) 20x Wall Ball (20/14) – unbroken is best!!!! 30X Mountain Climbers Parking Lot Sprint Rest 0:30 Cool Down: 3 Rounds:  3 rounds: 
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16 February 2017

Warm-up: 3 rounds: 300 Meter Row, 10x KB Good morning, 10x Jumping air Squat, 10x Kettlebell Deadlift. Strength: Deadlift 10x 2 @90% (Estimated 17 Minutes) WOD: 4 rounds: In 3:00 complete: 7x Power Clean (155/105) 20x Air Squat Max Box Jumps (24/20) *2 min. Rest between rounds; Score
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14 February 2017 – Happy Valentine’s Day

Warm-up: 800m run, 15-9-6: Light Wall Ball, Push-up. Strength: Bench Press 10x 2 @90% (Estimated 18 Minutes) WOD: 6 min. AMRAP: 5x Hang Power Snatch (95/65) 10x Lateral Jumps over Bar 15x Sit-ups *Rest 3 min after AMRAP 6 min. AMRAP: 5x Hang Power Cleans (95/65) 10x Front Squats 15x S
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13 February 2017

  Warm-up: 3 rounds: Run Block, Bear Crawl Across Gym, 10x Overhead Squat (45/35/15/PVC). Strength: Overhead Squat 10x 2 @90% (Estimated WOD: 10 Rounds for time: 7x Toe 2 Bar 6x Kettlebell Swing (70/53) 5x Burpee 4x Lunges Cool Down: Plank Holds Front/Right/Left 1:00 on/off plus
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11 February 2017

Warm-up: Eastside Lap, Bear Crawl Across Gym, Lunge Across Gym   Teams of 2 (One Person Working at a Time): 30 min AMRAP of: Filthy Fifty 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds
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10 February 2017

  Warm-up:  3 rounds: 250m row, 15x Burpees Strength: Sledge Strikes / V-ups/Planks every 0:30 rotating for 8 minutes. Count Sledge Strikes WOD: 4 Rounds for max burpees: In 3 min. Complete: 3X Push Press (85% of 1 RM) 5x Box Jump Overs Max Burpees in remaining time Durability: P
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9 February 2017

  Warm-up:  1,000m row, 20-15-10: Kettlebell deadlift, Russian Kettlebell swing, Jumping air squat. Strength: Deadlift 9×3 @ 85% WOD: 12 min. Ascending ladder 2x Power Snatch (95/65) 2x Toes to Bar 2x Wall Ball (20/14) *(2/2/2, 4/4/4, 6/6/6, 8/8/8… continue for 12 min.) Cool Down
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