Tag Archives: crossfit 30518

Saturday August 6, 2016

by Kristen August 8, 2016

Teams of 3 30 burpee box jump overs 24/20 45 calorie row 6 human sled pull 6 sled push 90/45 50 tire flips 400m med ball run Round 1: 3 minutes each station. If you finish the reps within the 3 minutes then rest for the remaining time Round 2: for time

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Friday August 5, 2016

by Kristen August 8, 2016

Strength: a) snatch grip push press 10×1 increasing weight b) snatch balance or overhead squat 10×1 increasing weight Wod: 7 min AMRAP 7 pull ups 7 box jumps 24/20 rest 3 minutes 7 min AMRAP 7 wall balls 20/14 7 burpees

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Thursday August 4, 2016

by Kristen August 7, 2016

Strength/Mobility a) Accumulate 10 minutes in the bottom squat position b) hip thrust 3×10 135/95 Wod: 5 rounds 5 handstand push ups 15 kb swings 70/44 25 air squats

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Wednesday August 3, 2016

by Kristen August 7, 2016

Strength: 5 super sets 10 bulgarian lunges 5 romanian deadlifts @60% of 1rm deadlift Wod: 60 squat cleans 135/95 40 shoulder to overhead 135/95 20 deadlifts 135/95

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Tuesday August 2, 2016

by Kristen August 2, 2016

Strength Floor Press 7×3 (work up to a heavy 3 rep) WOD 3 rounds 10 toes to bar 10 front squat 155/115 10 burpees

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Monday, August 1, 2016

by Kristen August 1, 2016

Strength zercher squat 25 minutes to establish a 5 rep max Wod 13 min amrap Buy in: 100 air squats 30 double unders/90 singles 3 wall climbs 12 hand release push ups

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Friday, July 29, 2016

by Kristen July 31, 2016

Strength snatch grip push press 7×2 add 10# from last week 10 minutes to work on Snatch balance or OHS Wod 15 min cap 750m row 15 wall balls 20/14 500m row 30 wall balls 250m row 45 wall balls Max pull ups with remaining time Score = wod time and total pull ups

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Thursday, July 28, 2016

by Kristen July 31, 2016

Strength A) Accumulate 10 minutes in the bottom squat position B) Hip thrust 3×15 135/85 Wod A) 1 minute max calorie assault bike B) 6 min amrap 7 burpees 17 sit ups

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Wednesday, July 27, 2016

by Kristen July 31, 2016

Strength 5 super sets 10 Bulgarian lunges 5 Romanian deadlifts @55% Wod for time 800m run Rest 2 minutes 600m run Rest 2 minutes 400m run Rest 2 minutes 200m run

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Tuesday, July 26, 2015

by Kristen July 31, 2016

Strength floor press 5×5 add 10# from last week Wod 15 min amrap 5 power cleans 115/75 10 box jumps 24/20 15 wall balls 20/14

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