Friday, August 28th

Mobility: PVC Passthrough Strength/Skill: EMOM: 8 minutes 2 Power Snatches + 2 OHS *65-70% 1RM Conditioning: AMRAP: 5 minutes A) 5 Squat Snatches (95/65) 10 Lateral Bar Hop Burpees B) 5 Power Snatches 5 OHS 5 Lateral Bar Hop Burpees Intent: This is a skill day with a … [Read more...]

Thursday, August 27th

Mobility: Athlete Choice Conditioning: With a running clock 0:00-5:00 A) 750m Row B) 500m Row 5:00-10:00 A) 30 C&J (135/95) B) 20 C&J 10:00-15:00 A) 25 Strict Pull Ups B) 15 Strict Banded Pull Ups 15:00-20:00 A) 50 Wall Balls (20/14) B) 30 Wall Balls 20:00-25:00 A) 50 … [Read more...]

Wednesday, August 26th

Mobility: Forearm Roll Out & Rack Work Strength/Skill: Front Squat 1RM Conditioning: 6RFT 200m Run 8 Ring Push Ups *Rest 1 minute between rounds Intent: Each round should be a sprint with an effort to stay consistent from round to round. You can do the push ups out of … [Read more...]

Tuesday, August 25th

Mobility: PVS Passthrough & Pole Squats Strength/Skill: Muscle Snatch, 3 reps *10 minutes to work to a heavy triple Conditioning: "Nancy" 5RFT Run 400m 15 OHS (95/65) Intent: PR! Refer back to 6.24.15. We have been working on our OHS form and our running since then. … [Read more...]

Monday, August 24th

Mobility: Ankles Strength/Skill: Back Squat 1RM Conditioning: 1 Mile Run ReTest Intent: PR! Refer back to 4.14.15 when we tested our 1 mile run. Find that 80% effort and hit that mile hard. It is not a sprint, but it is not a jog either. Back Squats will be done after a few … [Read more...]

Friday, August 21st

Mobility: Athlete's Choice Conditioning: 800m Run 30 C&J (135/95) 30 Box Jump Overs (24/20) 50 Wall Balls (20/14) 30 Box Jump Overs 30 C&J 3 Rope Climbs Intent: Complete this workout at 80% effort. You need to chip away at it in small sets and avoid spiking your heart … [Read more...]

Thursday, August 20th

Mobility: Rack Work Strength/Skill: Front Squat, 3 reps *15 minutes to work to a heavy but not maximal tripe (~85%-90% of your 3RM), and then complete 1 max effort set at 90% of your heavy set (5-8 reps is a good goal) Conditioning: A) 5RFT 400m Run 5 OHS (115/75) *Rest 1 … [Read more...]

Wednesday, August 19th

Mobility: Pole Squats Strength/Skill: Back Squat, 3 reps *15 minutes to work to a heavy but not maximal triple (~85%-90% of your 3RM), and then complete 1 max effort set at 90% of your heavy set (5-8 reps is a good goal) Conditioning: 3RFT 30 DUs (3:1 singles) 15 TTB 30 Deadlifts … [Read more...]

Tuesday, August 18th

Mobility: Banded Shoulders Strength/Skill: A) 1 Clean Pull + 2 Squat Clean B) 1 Clean Pull + 2 Power Clean + 1 Front Squat 5 sets (rising) For those who know 1RM, aim for 80% Conditioning: For Time A) 5-4-3-2-1 Squat Cleans (155/105) 1-2-3-4-5 Jerks *5 burpees every time you … [Read more...]

8.17.15

Mobility Banded GMs & ankle stretch Strength/Skill Good mornings 3x5 @ 40% 1RM Power Clean Conditioning A) "Helen" 3RFT Run 400m 21 KBS (53/35) 12 Pull Ups B) "Short Helen" 200m Run 21 KBS 12 Ring Rows *Compare to 4.15.15 Intent Helen is a CrossFit benchmark … [Read more...]