Saturday, August 1, 2015 30 Minute AMRAP: (in teams of 2) 400 Meter Run 50 Meter Front Rack Barbell Caryy (155,105)(135,95)(115,75)(55,35) In today’s wod one athlete will be working and one will be resting. We will be running opposite ways...
Read moreFriday, July 31, 2015 1: 10 rounds – Every 90 seconds, complete: 1 thruster (Work up to a 1 RM) 2: 1 round:(10 minutes to complete) Max rep unbroken thruster 80-85% 1 RM. (Must hit 10+ reps so choose weight or % accordingly). *Rest 2 minutes: Max...
Read moreThursday, July 30, 2015 Mobility- Spend 20 minutes actively mobilizing(foam roll, lacrosse ball, bands, stretch) Then, Work on Gymnastics skills I’m sure that we can all agree that another mobility Thursday is a good idea after all of the...
Read moreWednesday, July 29, 2015 Back squat: 65%x5 reps, 70%x 5 reps x 3 sets. Rest 5 minutes Front Squat: 65%x5 reps x 4 sets. Then, “SQT”: 3 rounds for time: 10 ground to overhead (95/65)(75,45)(55,35)(35,15) 200m sprint Core/Accessory: 3 rounds:(nft)...
Read moreTuesday, July 28, 2015 5 Rounds- Every 2 minutes complete: 1 Muscle Snatch + 2 Snatch Balances Then, 10 Rounds- Every 2 minutes complete: 3 snatches (work up to a max triple for the day) Then, 4 Rounds for time: 15...
Read moreSaturday, July 25, 2015 “Mission Impossible” (not really) For Time: 2 Mile obstacle course- TBA at the briefing. The CrossFit Games have inspired us to put on our own O-run. The course will involve running, rowing, moving odd...
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