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Blog2019-09-02T06:58:53-05:00

Today’s WOD

11/14/2019
Push Press (7 x 3; all heavy, building from 70%)
Take this from the floor
Metcon (AMRAP - Rounds and Reps)
16 min AMRAP
+3 Ring Dip
+4 Toes to Bar
+5 Cal Row
Metcon
EMOM x 10
10 DB Bicep Curls
10 Push Ups

Tomorrow’s WOD

11/15/2019
Front Squat (1 x 8 AHAP)
Front Squat (3 x 5-6 @ 8RM)
Use the heaviest weight you successfully do from above
Deadlift (3 x 6; all heavy)
weight should be challenging but NOT a 6 rep max
Metcon (AMRAP - Rounds and Reps)
16 min AMRAP
15 Pull Ups
50 Double Unders
25 AbMat Sit Ups

11/15/2019

11/15/2019Front Squat (1 x 8 AHAP)Front Squat (3 x 5-6 @ 8RM)Use the heaviest weight you successfully do from aboveDeadlift (3 x 6; all heavy)weight [...]

11/14/2019

11/14/2019Push Press (7 x 3; all heavy, building from 70%)Take this from the floorMetcon (AMRAP - Rounds and Reps)16 min AMRAP +3 Ring Dip +4 [...]

11/13/2019

11/13/2019Deadlift (8 x 3 reps @ 75%)Romanian Deadlift (RDL) (3 x 8)Bent Over Row (3 x 8)Metcon (Time)10 Rounds for Time 10/8 Cal Assault Bike [...]

11/12/2019

11/12/2019Clean and Jerk (7 x 3; building from 70% 1RM to AHAP)Keep reps relatively sharp. Power Clean and Push Jerk onlyStrict Pull Ups (5 x [...]

11/11/2019

11/11/2019Back Squat (Max Reps at 75%)Target is 10+ reps at this weightBack Squat (5 sets of (max-2) @ 75%)Same weight as above. Do AT MOST [...]

11/8/2019

11/8/2019Crossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. [...]

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