Month: August 2018

9/1/18

  SATURDAY Community WOD: 35 min AMRAP 800M MB Run (Southrock) 25 push ups 25 wall balls 25 KBS (no dropping)

8/31/18

FRIDAY CROSSFIT Strength: EMOM for 7 min 2 Snatches + 2 Hang Snatches WOD: 10-9-8-7-6-5-4-3-2-1 OHS (95/65) Bar Facing Burpees Post: Heel Touches 4×50 Boot Camp Strength: EMOM for 7 min 10 Air Squats + 20 Mountain Climbers WOD: 10-9-8-7-6-5-4-3-2-1 Goblet Squats Burpees Post: Heel Touches 4×50

8/30/18

THURSDAY CROSSFIT Strength: A1:Turkish Get Ups 4×3 A2:Ring Rows 3×8 (3sec Pause) Benchmark WOD: “Annie” 50-40-30-20-10 Double Unders Sit Ups Post: KB Side Bends 4×15 Boot Camp Strength: A1:Turkish Get Ups 4×3 A2:Ring Rows 3×8 (3sec Pause) Benchmark WOD: “Annie” 150-120-90-60-30 Double Unders 50-40-30-20-10 Sit Ups Post: KB Side Bends 4×15

8/29/18

WEDNESDAY CROSSFIT Strength: Push Press 4×8 WOD: 4 Rounds for time 20 Alternating KB Snatches 20 Alternating KB Lunges 400M Run Post: Single Leg V-ups 3×15 Each Leg Boot Camp Strength: A1:Single Arm KB Push Press 4×8 A2:Banded Triceps 4×25 WOD: 4 Rounds for time 20 Alternating KB Snatches 20 Alternating KB Lunges 400M Run …
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8/28/18

TUESDAY CROSSFIT Strength: A1:Peterson Step Ups 4×8 A2:Barbell Bent Over Rows 4×8 WOD: 21-15-9 Thrusters Pull Ups Then, 9-6-3 Thrusters Chest to Bar Pull Ups Post: Bicycle Abs 3×50 Boot Camp Strength: A1:Peterson Step Ups 4×8 A2:KB Bent Over Rows 4×8 WOD: 21-15-9 KB Thrusters Ring Rows Then, 9-6-3 KB Thrusters Low Ring Rows Post: …
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