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Wednesday 7.22.2015

CONDITIONING

“Kandy” 20 min AMRAP:
5 Pull-Ups
10 Push Ups
15 Wall Balls

Sunday 7.12.2015

STRENGTH/SKILL

3 x 400m Sprint
*3 min Rest*

CONDITIONING

For Time:
75 Med Ball Clean 20/14
75 Wall Ball 20/14

Friday 6.26.2015

wodSTRENGTH15 min to find 25’ Heavy Farmers Carry

CONDITIONING 21-15-9 Wall Balls 20/14 Weighted 20’ Box Step Overs 53/35

Finisher 3 x 10 Barbell Reverse Lunge 3 x 30 Hollow Rock

COMPETITION *12/11 ft for Wall Balls 40 Toe to Bar in as few sets as possible

Friday 5.8.2015

wodSTRENGTHA. 15 min to find 2RM Back Squat with 1 sec hold B. 8 x 1 Speed Deadlift @ 50% (every 30 sec) 

CONDITIONING For Time: 400m Run 80 Wall Balls 80 Steps Walking Lunge 400m Run

Finisher 2 x ME Sit Ups

COMPETITION 3 x ME GHR 3 x 1 min KB Swing

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

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

Wednesday 4.15.2015

wodSTRENGTH10 x 3 Sumo Deadlift @60% 

CONDITIONING For time: 800m Run Then 21-15-9-6-3 Wall Ball 20/14 Box Jump 24/20

Finisher 3 x 25 Weighted Glute Bridge 4 x 30 sec Dead Bugs

COMPETITION 4 min AMRAP: Thrusters 95/65 *5 burpees every time you break

Saturday 4.4.2015

wod CONDITIONING Teams of 2 20 min AMRAP: 400m Med Ball Run 40 Over-The-Rig Partner Wall Balls (20 per person)

Saturday 3.14.2015

wod CONDITIONING CrossFit Open Workout 15.3

14 min AMRAP: 7 Muscle Ups 50 Wall Balls 20/14 100 Double Unders

Scaled 50 wall Balls 200 single unders

Masters 55+ 50 Wall Balls 100 Double Unders 7 Muscle Ups

Saturday 2.14.2015

wod CONDITIONING Partner WOD

800m Run 80 KB Swings 800m Run 80 Wall Balls 400m Run 40 KB Swings 400m Run 40 Wall Balls

 

Sunday 2.8.2015

wod CONDITIONING Partner WOD: 5000m Row Max Wall Balls

*Partners can switch movements at any time. One partner rows while other partner does wall balls. Score is time to row 5k and number of wall balls completed.   

 

Monday 12.15.2014

wodSTRENGTHA. 10 min EMOM: 3 Front Squat @ 75% B. 3 x 10 Seated Box Jump 24/20

CONDITIONING For Time: 21-15-9 Wall Ball HRPU 21-15-9 Ring Row Med Ball Sit Up

Finisher 50 Back Ext 25 GHD Sit Ups

COMPETITION *12/11 foot Wall Balls 200 Double Unders for time

Saturday 12.13.2014

wod CONDITIONING Teams of 2 For Time: 100 Wall Ball 1000m Row 100 Med Ball Clean 1000m Row

1 member works at at a time. Work can be broken in any way. Movements must be done in order.

Saturday 12.6.2014

wod CONDITIONING Teams of 2 50 Alternating Wall Balls 200m Run 50 Alternating Burpee to Plate 200m Run 50 Alternating Med Ball Sit-Ups

Friday 11.7.2014

wodSTRENGTHA. 10 x 2 Front Squat @ 65% B. 3 x 10 1 ¼ Goblet Squat

CONDITIONING 14 min Partner AMRAP: *10 Box Jumps  24/20 *10 Wall Balls 1 partner does entire round while the other rests

Finisher 4 x 1 min Plank *rest 1 min between

COMPETITION *Box Jumps 30/24 *Wall Balls 12/10 feet 5 x 50’ Dog Sled Push

Friday 10.24.2014

wodSTRENGTHA. 10 min EMOM:  3 Deadlifts at 50% B. 3 x 25 Russian KB Swing

CONDITIONING 7 min AMRAP: 7 Wall Balls 20/14 7 Burpees

Finisher 3 x 15 Back Extension

COMPETITION HSPU 3 x 10 (strict if possible) 50 Triple Unders

Thursday 10.16.2014

wodSTRENGTH10 Min EMOM: Clean Pull + Hang Clean Pull +Power Clean (medium)

CONDITIONING 10 Rounds: 5 Deadlifts 185/135 10 Wall Ball 20/14

Finisher 100 Banded Good Morning

Monday 10.6.2014

wodSTRENGTHA. 3 Front Squats- Every 90 Sec @ 70% for 8 Sets B. 3 x 20 Box Jumps 24/20

CONDITIONING 9 Min AMRAP: 20 Wall Balls 20/14 40 Double Unders

Finisher 50 v-up

COMPETITION 3 x 5 Thrusters @ 135/95 3 x 7 HSPU (strict if possible)

Saturday 10.4.2014

wod CONDITIONING 3 Partner Per Team

25 min AMRAP: 200m Sled Drag (light) Calorie Row Wall Ball

1 partner pulls sled 200m while other partners accumulate calorie on the row and wall ball reps. Rowing and wall ball partners can switch at any time. Sled partner must finish 200m before switching.