Month: February 2016

6:00am, 6:00pm strength: deloading front squat: 3 reps at 70% 1rm for 3:00 4 reps at 60% 1rm for 3:00 5 reps at 50% 1rm for 1:00 amrap at

  6:00am, 7:00am, 5:30pm, 7:45pm team training strength: squat snatch 1-1-1-1 WOD: “CrossFit Open 16.1” 20:00 AMRAP of 25 ft overhead lunges (95/65) 8 over the bar burpees 25ft

  6:00am, 6:00pm Buy in: 30 TGUs 5x 250m row sprints :30 rest between sets 1:00 muscle ups/ muscle up progressions 1:00 American kettle bell swings 1:00 10m runs

  6:00am, 6:00pm, 7:00pm team training Strength: deadlift 1-1-1-1 WOD: 30 lateral over the bar jumps 20 hand to elbow planks 10 weighted box step ups 5 snatch drops

  6:00am, 6:00pm buy in: 50 leg lifts “Annie” 50-40-30-20-10 reps of double unders sit ups rest- 1 mile run  

  6:00am, 6:00pm strength: front squat 1-1-1-1 WOD: 15 wall ball press 10 push-ups 5 front squats at 60% 1rm 15:00 AMRAP  

  8:30am, 4:00pm team training Strength: shoulder press 1-1-1 push press 1-1-1 push jerk 1-1-1 split jerk 2-2-2 WOD: “CrossFit Open 15.4” 3 handstand push-ups 3 cleans (185/125) 6

  6:00am, 7:00am, 5:30pm, 7:45pm team training strength: squat snatch 3-3-3-3 WOD: “Keep it on the LoLo” 4 chest to bar pullups *1 candlestick *1 broad jump 14:00 AMRAP

  6:00am, 6:00pm 8:00 skill work WOD: running clock set at 18:00 ODDS: 2 rack jerks 4 back rack weighted lunges 6 burpees EVENS: 10 over the shoulder ball