Partner WOD

Posted: March 24, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Metcon (Time)

Partner WOD:

Partner “Holleyman”

40 Rounds

5 Wall Balls

3 Strict Handstand Push Ups

1 Power Clean (225/155)

*One partner works at a time, completing one full round before switching. Each round isn’t overwhelming, but the number of rounds can seem daunting. At least you get to trade rounds with a partner. Quick rounds = quick rest. Keep moving through. It is a very heavy power clean, be sure to challenge yourself.

3/24/17 17.5 open

Posted: March 23, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

500M Row

2x through

15 dubs

10 goblet squats w 3 sec pause at bottom

10 russian kbs

10 empty barbell thrusters

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Week 12 Day 3

Posted: March 22, 2017 in Uncategorized

26.2 CrossFit – LBN

Overhead Squat (3×5)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

50M Waiter Walk R Hand

50M Waiter Walk L Hand

100 Jump Rope

25 Box Jump

Week 12 Day 4

Posted: March 22, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

Run 400M

2x Through

Inch Worm w Push Up

10 Air Squats

7 Ring Dips

5 Pull Ups

Bench Press (5@ 40% 5@ 50% 5@ 60% of tr max)

Metcon (Weight)

12 Min Emom Alternating

10/7 Cal Row

5 Wt Pull Ups

Week 12 Day 2

Posted: March 21, 2017 in Uncategorized

26.2 CrossFit – LBN

Push Press (3×5)

Metcon (Time)

5 Rounds

200M Run

15 Thrusters
Can use barbell or dumbells for thrusters. choose your own weight

Week 12 Day 3

Posted: March 21, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

10x Pass Through

1x Run 400M

2x Through

5 Russian KBS heavy

5 goblet squats w 3 sec pause at bottom

High Knees

Butt Kickers

Back Squat (5@40% 5@50% 5@60% of tr max)

Deload

Metcon (Time)

3 RFT

10 GHD Sit Ups

10e Alternating Lunges

Rest :45s

Metcon (3 Rounds for reps)

-3 Minute AMRAP

10 Hang Power Cleans 75/55

7 HR Push Ups

-2 Minute Rest

-3 Minute AMRAP

10 Hang Power Cleans 95/75

7 HR Push Ups

-2 Minute Rest

-3 Minute AMRAP

10 Hang Power Cleans 105/95

7 HR Push Ups

LIONSTRONG PROGRAM

Posted: March 21, 2017 in Uncategorized

26.2 CrossFit – RBC

1: Tire Flips (5×10)

moderate weight

2: Kettlebell Hip Mobility Complex (3×10/10/10)

1.Goblet Squat hold (10 sec)

2.Goblet Squat Swings

3.Goblet Deadlift Lateral Lunges