meter

Sunday 7.19.2015

STRENGTH 

15 min to find Heavy 20m Sled Pull

CONDITIONING 

Death by 10m

Saturday 7.11.2015

CONDITIONING

Team of 2 Deck of Cards:
Clubs = Burpees
Spades = Ring Row
Diamonds = Squat
Hearts = KB Swing
Aces = 40m Buddy Carry (each partner carries 40m)

Monday 6.29.2015

wodSTRENGTH15 min to find 1RM Push Press

CONDITIONING For time: 50 Pull-Ups *200m Run Each Break 3 min Rest 50 Ring Dips *200m Run Each Break

Finisher 3 x 10 Ring Layouts

COMPETITION 4 Rounds: 10 HSPU 3 Rope Climb

Thursday 6.25.2015

wodSTRENGTH5 min Row for Distance

CONDITIONING 4 Rounds of 1 Min at Each Station: Box Jump Over 24/20 KB High Pull 53/35 Up Downs *1 min Rest*

Finisher 2 x ME Plank

Monday 6.22.2015

wodSTRENGTH10x 3 Deadlift @55% + Chains

CONDITIONING For Time: 600m Run 30 Back Squats 95/65 400m Run 20 Back Squats 95/65 200m Run 10 Back Squats  95/65

Finisher 3 x 15 Weighted Back Extension

COMPETITION 3 x 8 RDL 3 x 15 Reverse Hyper

Wednesday 6.17.2015

wodSTRENGTH15 min to find 3RM Front Squat

CONDITIONING 3 Rounds: 30 Russian KB Swing 53/35 20 Goblet Squat 53/35 10 Box Jumps 24/20

Finisher 150 Steps Walking Lunge

COMPETITION 1 mile Run for Time

Sunday 6.14.2015

wod CONDITIONING 15 min AMRAP: 5 Pull-Ups 15 Squats 300m Row

Monday 6.1.2015

wodSTRENGTH/SKILLA. 3 RM Bench Press B. 2 x ME Close Grip @50% of above

CONDITIONING 10 min AMRAP: 20 Med Ball Thrusters 20/14 400m Run

Finisher 3 x 90 sec Plank

COMPETITION 3 x 45 sec DB Tricep Ext. 3 x ME Strict HSPU 3 x ME Strict Pull-Up

Thursday 5.21.2015

wodSTRENGTH15 min to find Medium Snatch Grip Deadlift to above the knee with 2 Sec Pause + Hang Snatch

CONDITIONING Death by 10m then 400m Run

Finisher 4 x 25 Band Pull Aparts

Sunday 5.17.2015

wod GYM CLOSED SUNDAY, MAY 17

Sunday 5.3.2015

wod CONDITIONING 4 Rounds: 800m Run 40 Alternating 1-Arm DB Clean and Jerk

Thursday 4.30.2015

wodSTRENGTH/SKILLFor Time: 1500m Row

CONDITIONING 20 min EMOM: Even- 5 Power Clean 135/95 Odd- 5 Bar Facing Burpee

 

Wednesday 4.29.2015

wodSTRENGTH/SKILLA. 15 min to find 2RM Front Squat w/1 sec hold B. 3 x 10 Sumo Stance Goblet Squat

CONDITIONING 15 min AMRAP: 10 Box Jumps 24/20 10 Wall Balls  20/14 400m Run

Finisher 3 x 10 KB RDL

COMPETITION 30 GHR 100 Banded Leg Curl

Thursday 4.23.2015

wodSTRENGTH10 min EMOM:  3 Power Snatch @ 65%

CONDITIONING 8 min AMRAP: 10 Alternating DB Snatch 40/30  30 Double Unders

Finisher 800m Run

Monday 4.20.2015

wodSTRENGTHA. 15 min to find 3RM Back Squat + Chain B. 1 x ME Wall Balls

CONDITIONING 5 Rounds: 200m Run 6 Deadlifts  225/155

Finisher 30 Toe 2 Bar

COMPETITION 3 x 30 Russian KB Swing (unbroken) 3 x ME GHR

Thursday 4.16.2015

wodSTRENGTH15 min to find Medium/Heavy  Snatch + Hang Snatch

CONDITIONING Partner Workout 16 min AMRAP: 3 Power Snatch (Challenging weight) Row 200m/150m

Thursday 4.9.2015

wodSTRENGTH200m Sled Pull (medium heavy)

CONDITIONING 4 Rounds of 30 sec on/off: Barbell Body Row Plank Banded Pushdowns V-Ups

Tuesday 3.31.2015

wodSTRENGTH/SKILLFor Time:  500m Row

CONDITIONING Tabata Tuesday Box Jumps *1 min rest* HR Push Ups *1 min rest* Russian KB Swing *1 min rest*

Finisher 3 x ME Hanging Knee Raise

COMPETITION 10 min Rope Climb Practice 50 T2B

Saturday 3.7.2015

wod CONDITIONING

CrossFit Open 15.2 http://games.crossfit.com/workouts/the-open

or

For Time 4 Rounds: Row 300m Run 200m *2 min Rest

Friday 2.27.2015

wodSTRENGTHA. 9 x 3 Bench Press @ 70% (Close, Middle, Wide) B. 3 x ME Ring Dips

CONDITIONING Team Workout 16 min AMRAP: Row 150m/100m 10 Shoulder to Overhead 95/65 Partners alternate full rounds of work

Finisher 100 Band Pull Aparts