Friday 6.2.17

Friday 6.2.17

Strength/Skill: Strict Hollow Body Pullups & HSPUs 5 – 4 – 3 – 2 – 1 Strict Hollow Body Pullups 10 – 8 – 6 – 4 – 2 HSPU (Challenging) 8 min cap WOD: 25 min AMRAP 50 Double Unders run 1 lap 15 HSPUs run 1 lap 15 C2Bs...
Thursday 6.1.17

Thursday 6.1.17

Strength/Skill: Back Squats, 8 x 3, 65%, EMOM WOD: 5RFT 5 DB/KB OHS (50/35), one arm (2 for 1 — 5 each arm) 10 Muscle Cleans (115/75) 15 Cals, Row or Bike (alternate each round) Mandatory 1 min rest between rounds If you are able to complete 5 rounds in under 19...
Wednesday 5.31.17

Wednesday 5.31.17

Strength/Skill: Pause Snatch, 7 x 1, 70%, EMOM Pause at knee WOD: Intervals 5-4-3-2-1 of: KB SDHPs (70/50) Wall Balls (30/20) Snatch (95/65) repeat sequence 2 more times 3 separate scores 2 min rest in between intervals The News: Community Spotlight: Kyle McSpedon,...
Tuesday 5.30.17

Tuesday 5.30.17

Strength/Skill: Rope Climbs, 2 x 5 2 separate scores: 1st set of 5 & 2nd set of 5 5 min cap for each 2 min rest between sets be sure to scale/challenge accordingly WOD: 7 Round EMOM min 1: 6 Burpee Box Jump Overs (24/20) min 2: 10 Toes to Bar min 3: 8 S2O...
Memorial Day Murph – Mon 5.29.17 MDW

Memorial Day Murph – Mon 5.29.17 MDW

CrossFit Hero WOD “MURPH” 1 mile run 100 pull-ups 200 pushups 300 squats 1 mile run You can modify as needed Break up the pull ups, push ups, and squats as needed 2016 2015 2014 INDOOR MURPH: 1600 Meter Row or  1 Mile Bike 100 pull-ups 200 pushups 300 squats 1600...
Friday 5.26.17

Friday 5.26.17

Strength/Skill: Deadlift “Partials” Floor to knee, then back down 6 x 3, every 90 seconds WOD: 19 min AMRAP 10 Pistols (1 for 1) 5 Deadlifts (275/185) 10 HSPUs The News: Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez Check out my Blog:...
Thursday 5.25.17

Thursday 5.25.17

Strength/Skill: Back Squat, 3 x 3, every 2 minutes Find 3RM (Coaches: update spreadsheet) WOD: AMRAPs 8 min AMRAP: 50 Double Unders 15 Pullups 7 Ring Dips Rest 3 minutes/record score 8 min AMRAP, reverse order: 7 Ring Dips 15 Pullups 50 Double Unders Record score 2...
Wednesday 5.24.17

Wednesday 5.24.17

Strength/Skill: Clean & S2O Complex, 4 x 1, every 2 minutes 1 Power Clean + 1 Jerk + 1 Cluster = 1 Complex WOD: For Time 30 T2B 15 Cluster (135/85) 20 T2B 10 Cluster (135/85) 10 T2B 5 Cluster (135/85) 2 min accumulated plank after each round of clusters 22 min cap...
Tuesday 5.23.17

Tuesday 5.23.17

Strength/Skill: Snatch Complex, 5 x 1, every 90 seconds 1 Power Snatch + 1 High Hang Snatch + 1 Overhead Squat = 1 Complex WOD: Partner Intervals, for time 5 BJOs (24/20) 5 HRPUs 5 Hang Snatches (95/65) 30 min cap Person A 1 round, person B 1 round, person A 2 Rounds,...
Monday 5.22.17

Monday 5.22.17

Strength/Skill: Front Squat, 4 x 1, Every 2 min Find new 1RM (adjust in spreadsheet) WOD: 20 Min AMRAP Ready, set, go: Buy in, For Time of: 30 Burpees Row 500 meters Bike 30/21 calories record score then without rest continue into the following AMRAP with the...
Friday 5.19.17

Friday 5.19.17

Strength/Skill: Deadlifts & Russian swings 4 rounds, every 2 minutes: 5 Deadlifts @ 70% 10 Russian Swings (70/55) WOD: For Time Ready, Set, Go… Cash-in: Row 1000 meters, record score then, without rest, move into… 30 – 20 – 10: DB/KB snatch...
Thursday 5.18.17

Thursday 5.18.17

Strength/Skill: Front Squats, 5 x 5, 65%, every 2 minutes Focus on contrast of speeds slow/controlled eccentric (down), followed by an aggressive concentric (up) WOD: For Time 5 rounds of: 3 Thrusters (135/95) 3 Toes to Bar 4 rounds of: 6 Thrusters (115/75) 6 T2B 3...
Wednesday 5.17.17

Wednesday 5.17.17

Strength/Skill: Bent Over Row and Floor Press Minute 1 – Bent Over Row, Min 2 – Floor Press, Min 3 – Bent Over Row, Min 4 – Floor Press…etc….for 5 rounds in total 5 x 3 E2MOM Every minute switch exercises One full set will be done...
Tuesday 5.16.17

Tuesday 5.16.17

Strength/Skill: Power Cleans, 5 x 2, every 90 seconds Build up to a heavy set of 2 reps WOD: For Time Ladder Run 1 Lap to start every round Cleans (185/125) – 10, 8, 6, 4, 2 Wall Balls (30/20) – 20, 18, 16, 14, 12 1 Lap, 10, 20 – 1 lap, 8, 18 –...
Monday 5.15.17

Monday 5.15.17

Strength/Skill: Back Squats, 5 x 5, 70%, every 2 minutes Focus: Contrast of Speeds – Controlled Eccentric (down) followed by an Aggressive Concentric (up) WOD: 20 min AMRAP 5 HSPUs 5 Box Jumps (30/24) 5 American KB swings (70/50) Every 5 rounds of the above...