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CrossFit

TEAMS of 2 “FEEKS” (modified the dumbbell Thrusters with barbell Thrusters) For Time -2x 100m Shuttle Sprint (I go then you go) -2 Squat Clean Thrusters (split work) -4x 100m Shuttle Sprint -4 Squat Clean Thrusters -6x 100m Shuttle Sprint -6 Squat Clean Thrusters -8x 100m Shuttle Sprint -8 Squat Clean Thrusters -10x 100m Shuttle …

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TABATA

Dynamic Warm-up Tabata Row or AirDyne 8 X 20:10 AMRAP 15 Minutes of: -6 Squat cleans @115/85 -9 Push-ups -12 Box jumps @24/20

CrossFit

Skill/Strength: Shoulder press 5 X 5 working up to a heavy 5th set 5 Rounds for time of: -10 x 8 Count body builders -2 Rope climbs @15’ (RX+ = 1 Legless rope climb up and down no legs at all) -400 Meter run   NO MURPH PREP. You are ready.

CrossFit

No clock. Take one class period to determine “Nobody Cares What You Can Do When Your Fresh” *800 Meter run -1RM Front squat *800 Meter run -1RM Snatch grip deadlift *800 Meter run -1RM Jerk from the rack *NOTE: Immediately before athlete determines 1RM they will complete an 800 run.

Molon Labe CrossFit

Endurance WOD 7:30am ONLY: REGULAR WODS 7:30am or 8:30 am For time: (2 person teams) -40 Thrusters @95/65 Rest 1 minute -30 Thrusters @115/85 Rest 2 minute -20 Thrusters @135/105 Rest 3 minute Then: -300 Meter run -20 Power cleans @135/105 -300 Meter run -30 Power cleans @115/85 -300 Meter run -40 Power cleans @95/65 …

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Molon Labe CrossFit

Skill/Stamina: TABATA Jump rope 8 X 20:10 Singles or Double unders Happy 50th Birthday Jim Juskiw “FILTHY 50” For Time -50 Box Jumps (24/20 in) -50 Jumping Pull-Ups -50 Kettlebell Swings (1/.75 pood) -50 Walking Lunges -50 Knees-to-Elbows -50 Push Press (45/35 lbs) -50 Back Extensions -50 Wall Balls (20/14 lbs) -50 Burpees -50 Double-Unders …

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Molon Labe CrossFit

Strength: Bench Press -4 X 10 @65% 1RM Superset with: -4 X 10 Rollouts with wheel or barbell WOD Buy in: -10 Alternating Turkish get-ups @35/26 Then: 21-15-9 -Deadlifts @BW -Handstand push-ups   MURPH Prep: (not for time) 10 pull-up 12 push-ups 13 squats 12 pull-ups 14 push-ups 16 squats 13 pull-up 16 push-ups 19 …

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