Friday 04-02-21

Friday 04-02-21

04-02-21 WOD “Flash” 5:00 Amrap 50 Double Unders 10 Dumbbell Deadlifts (50s/35s) -Rest 2:00 – 5:00 Amrap 50 Double Unders 10 Dumbbell Front Squats (50s/35s) -Rest 2:00 – 5:00 Amrap 50 Double Unders 10 Dumbbell Squat Clean Thruster (50s/35s)...
Thursday 04.01.21

Thursday 04.01.21

04.01.21 STRENGTH Deadlift 5×5 – 5 sets x 5 reps @ 75-80% 1RM Deadlift * Complete a set every 2 minutes, on the minute for 10 minutes * WOD “The Joker” Partner WOD 1000m row (Split) 100 Kettlebell Swings (70/53) (split as needed) 800 Row (Split) 75...
Wednesday 03.31.21

Wednesday 03.31.21

03.31.21 WOD: “Superman” With a partner 5 sets (each) 20 AMSU 3 Clean and Jerks (185/125) 15 Slamballs (30/20) 3 Clean and Jerks (185/125) -Rest 1:1 (or while partner goes) between sets-...
Tuesday 03.30.21

Tuesday 03.30.21

03.30.21 ACCESSORY 3 Rounds 10 Lindsay Curls (each side) banded hamstring curls (red or blue band) 10 Dumbbell Steps Back Lunges (each side) (holding moderate/light dumbbells) 10 Dumbbell Single Leg RDL’s (each side) 10-yard Handstand Walk or 3 Wall Walks WOD “Batman”...
Monday 03.29.21

Monday 03.29.21

03.29.21 STRENGTH Back Squat 5×5 – 5 sets x 5 reps @ 60%+30lbs (Total) 1RM Back Squat * Complete a set every 1 minute, on the minute for 5 minutes * Back Pause Squat 5×3 – 5 sets x 3 reps * Complete a set every 2 minutes * WOD “Justice League”...
Saturday 03.27.21

Saturday 03.27.21

WOD “Partner WOD” 10 rounds each with a partner: 5 Power Cleans (105/155) 10 AMSU 7 RKBS 8 Box Step Ups One partner completes full round while other partner rest.
Friday 03.26.21

Friday 03.26.21

“Open 21.3” For Time 15 Front Squats (95/65 lb) 30 Toes-to-Bars 15 Thrusters (95/65 lb) Rest 1 minute 15 Front Squats (95/65 lb) 30 Chest-to-Bar Pull-Ups 15 Thrusters (95/65 lb) Rest 1 minute 15 Front Squats (95/65 lb) 30 Bar Muscle-Ups 15 Thrusters (95/65...
Thursday 03.25.21

Thursday 03.25.21

03.25.21 WOD: “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into...
Wednesday 03.24.21

Wednesday 03.24.21

03.24.21 STRENGTH Snatch 1×1 15 mins to establish Heavy Single Snatch WOD “Race to Finish!” 21-18-15-12-9-6-3* Kettlebell Swings (70/53) AMSU *200m run or 250m row after each...