Monthly Archives: October 2016

11.1.16

  Warm up 3 rds 10 calories airdyne 30 singles 10 shoulder presses 6 alternating samson stretches WOD In 5 sets work up to a heavy complex of 2 push jerks + 1 split jerk   Then Metcon AMRAP 9 … Continue reading

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10.31.16

  Warm up 2 rds 250m row 10 jump squats 10 good mornings 10 front squats WOD Strength 5×3 cleans @75% (not touch and go)   Metcon 3RFT 10 burpee box jumps 24/20 20 deadlifts 185/115 30 wall balls 20/14 … Continue reading

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10.28.16

    CrossFit FMS WOD:   1.)  Warm-up 500m row 3 rds 10 good mornings 10 btn presses (snatch grip) 10 push ups WOD:  21-15-9 power snatches 115/85 lateral bar hop burpees 500m row

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10.27.16

    CrossFit FMS WOD:   1.)  Warm-up 2 rds 250m row 50 singles 10 good mornings 45/35 10 front squats WOD:  Strength: Clean 1 RM (full not power) Metcon: 4 RFT 50 double unders 25 push ups 15 med … Continue reading

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10.26.16

 CrossFit FMS WOD: 1.)  Warm-up 400m run 3 rds 25 jumping jacks 10 pvc pass throughs 10 jump squats 10 bar kips 10 push ups WOD:  for time 1 round “Helen” (courtesy of GFB Fitness) 1200m run 63 kbs 36 … Continue reading

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10.25.16

  Warm up 3 rds 10 calories airdyne 10 jump squats 10 good mornings 10 strict presses WOD CrossFit Total 1 RM Back squat 1 RM strict press 1 RM deadlift  

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10.24.16

  Warm up 3 rds 10 calorie row 10 jump squats 10 good mornings 10 shoulder presses WOD 50 calorie row 50 air squats 50 clean and jerks 95/65 50 air squats 50 calorie row  

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