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Friday February 16, 2018

by Kristen February 16, 2018

Wod: Row 5000m

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Thursday February 15, 2018

by Kristen February 15, 2018

Wod: 3 rounds for time of: 800-meter run 25 toes-to-bars 25 deadlifts 225/155

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Wednesday February 14, 2018

by Kristen February 14, 2018

Warm up: 10min EMOM 6 goblet Squats Strength: front squat 10-10-10-10-10 One round every 5-6 minutes Scaling Athletes at all skill levels can perform 10-rep lifts. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement

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Tuesday February 13, 2018

by Kristen February 13, 2018

20mins building to moderately comfortable clean and jerk After each c&j perform 3 Pull Ups and 6 kb swings Wod: 5-4-3-2-1 reps for time of: Muscle Ups/Chest to Bar (double reps if not doing either of those two) Clean and jerks Increase weight on the clean and jerk each round Men: 145-165-185-205-225lb Women: 115-125-135-145-155lb

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Monday February 12, 2018

by Kristen February 12, 2018

Wod: 5 min Amrap 3 deadlifts 275/185 7 Push Press 115/75 Set up two bars. Partner. One counts while one works then switch.

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Friday February 8, 2018

by Kristen February 9, 2018

Wod: Kelly 5 rounds for time of: Run 400 meters 30 box jumps 24/20 30 wall-ball shots 20/14

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Thursday February 8, 2018

by Kristen February 8, 2018

Warm up 10mins Run 800m Then Amrap 10 pvc good morning 10 single leg KB/DB deadlifts each leg Rest 5 mins 10mins Run 800m Then Amrap 10 sit ups 10 walking lunges Rest 10 mins/movement review Wod: 12 min amrap 10 toes to bar 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges Heavy […]

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Wednesday February 7, 2018

by Kristen February 7, 2018

ONLY 5 reps of each. No warm up reps Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps

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Tuesday February 6, 2018

by Kristen February 6, 2018

7 min emom 30 secs du/singles 30 sec res Rest: load roughly 60% of Wod weight 9 min emom Min 1 – 3 power cleans Min 2 – 3 Thrusters Min 3 – 6 KB swings Wod: 5 rounds 100-meter sprint 10 squat clean thrusters 115/75 15 kettlebell swings 70/55 100-meter sprint Rest 2 minutes

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Monday February 5, 2018

by Kristen February 5, 2018

Wod: For time: 30 muscle-ups Scaling Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on […]

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