Thursday 9.6.18

Warm-up:

Coaches Choice

Workout:

5 Rounds
1min KB Swing
1min Step-ups, 20″
1min Row, Ski, or Bike
1min Rest

Score is lowest number of total reps in any of the five rounds

Cool Down:

Coaches Choice

 

 

Wednesday 9.5.18

Warm-up:

Coaches Choice

Strength:

Thruster
Warm-up with 5xBar, then:
Take 5-7sets to build to a heavy 3rep

Weight will be taken form the rack (strength only)

Conditioning:

“Flash Flood”
2 Rounds
400m Run
21 Thrusters, 95#/65#


7PM: Barbell

Muscle Snatch: 5,3,3,1,1,1

Snatch: 3,3,3,2,2,1,1,1

Back Squat: 4×4. 

Tuesday 9.4.18

Warm-up:

Coaches Chocie

Strength:

3-pos Power Clean
High-Hang/Mid-Hang/Ground
Build to a heavy complex

Conditioning:

“Criss Cross”
AMRAP 15min
30 Double-unders
15 Power Cleans, 95#/65#
30 Double-unders
15 Toes to Bar

Rx’d+:
115#/80#

1:1 Single-unders

Last done: 11.7.17

Monday 9.3.18

10AM: HERO WOD

Warm-up:

Coaches Choice

Workout:

“Loredo”
6 Rounds
24 Squats
24 Push-ups
24 Walking Lunges
400m Run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The “Loredo” Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231). The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.

Sunday 9.2.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Relay: Teams of 3
AMRAP 25min
12/9 Cal Row
X Lift
X*Body Wt.

X Lift & BW
R1= 15 RKBS / 10 Toes to Bar
R2= 10 KB High Pulls / 5 Burpee Pull-up
R3= 8 DB HC&J / 10 Box Jump Overs

Rx’d: 53#/35# & 35#/20#
Rx’d+: 70#/53# & 50#/35#

*Next Athlete can start when current athlete starts BW

10AM-12PM: Open Gym

Saturday 9.1.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 3 (30 Minute Cap)
400m Run
3 Rounds
30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks

400m Run
2 Rounds
30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks

400m Run
1 Round
30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks

Rx: 95#/65#
Rx’d+: 135#/95# and 50#/30# SB Run

10AM-12PM: Open Gym

Page 4 of 269« First...23456...102030...Last »

Announcements