Thursday, August 21

STRENGTH 1. Back Squat (REST 1 MINUTE BETWEEN SETS) (85%)1X4, (90%)1X1, (85%) 1X4, (90%) 1X1, (85%)1X4, (90%)1X1 2. Strict Pull Ups 5×5 (go weighted if need be) WOD AMRAP 20 minutes: 6-Deads (275,155) 7-Burpee Box Jumps (24,20) 10-KB Swings … [Read more]

Wednesday, August 20

STRENGTH 1. Clean & Push Jerk 3 Rep Max (all reps must be touch and go) 2. Bent over rows 5X5 WOD 5 Rounds for time: 10-Thrusters (135,95) 10-Chirpees … [Read more]

Tuesday, August 19

STRENGTH 1. Front Squat + Push Jerk (85%)X2, (90%)X3 WOD 3 Rounds Of: 3-Ground to Overhead (185,115) then 5 Rounds of 5-Pull Ups 10-HR Push Ups 15-Air Squats https://www.youtube.com/watch?v=WOLyHSIsPk0 … [Read more]

Monday, August 18

STRENGTH 1. High-Hang Clean + Squat Clean (75%)X2, (80%)X3 2. Overhead Squat 5X1 (AHAP) from FLOOR WOD For Time 21-15-9 Deads #275/185 400 Meter Run after each set … [Read more]

Friday, August 15

STRENGTH 1. Split Jerks from Rack (80%) 1X2, (85%) 1X3 (80%) 1x2, (75%) 1x2, (70%) 1x3 2. Handstand Hold / Freestanding Handstand Hold 5X:30 WOD For Time: A. 21-15-9 Unbroken Thrusters (135/95) B. 12-9-6 Unbroken Power Snatches (135/95) C. … [Read more]

Thursday, August 14

Strength: 1. Establish 10 rep max Back Squat 2. 3x10 Good Mornings 3. 3x8 GHD Raises (superset 2 & 3) WOD For Time: 10 Power Cleans (155/105) 1 Burps 9 Power Cleans (155/105) 2 Burps 8 Power Cleans (155/105) 3 Burps 7 Power Cleans … [Read more]

Wednesday, August 13

STRENGTH 1. Snatch Deadlift + Full Snatch (T&G) 10 Min, work up to heavy set WOD 2014 Crossfit Games "Triple-3" For time: Row 3,000 meters 300 double-unders Run 3 miles https://www.youtube.com/watch?v=j5lpQe9m3GA … [Read more]