Author Archive

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Monday 01.23.17

HEALTH & FITNESS A. 4 Sets of: 8-10 Push Presses or Push Jerks   HEALTH B. 5 Rounds of: 20 Cal Row 20 AB Mat Sit Ups 10 American KB Swings 10 DB Thrusters   FITNESS B. 3 Rounds of: 40 Cal Row 30 T2B 20 HSPU’s 10 Clean Thrusters 135/85   HEALTH & FITNESS […]

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Saturday 01.21.17

HEALTH & FITNESS (Partner WOD) A. 30 Minutes of: 1 Round of “Cindy” 1 Round of “McGhee”   B. 10 Minutes of: 10 GHD Sit Ups 10 Cal SkiErg, Row, AB, 50 DU’s or 100 JRS

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Friday 01.20.16

HEALTH A. 20 Minutes: Work on Ground to Overhead   B. 20 Minutes of: 10 DB Thrusters 10 Wall Balls 20 Walking Lunges with Med Ball 80 JRS   FITNESS A. 20 Minutes: Work Up to a HEAVY Clean & Jerk   B. 20 Minutes of: 5 Clean & Jerk or Power Clean & Jerk […]

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Thursday 01.19.16

HEALTH A1. 5 Sets of: 5 DB Power Snatches per Arm   A2. 5 Sets of: 10 Goblet Squats 5 Big Box Jump Step Downs   FITNESS A. 5 Sets of: 3 Power Snatches 5 Sets of: 3 Snatches 5 Sets of:   HEALTH & FITNESS B. 5 Rounds of: 30 Seconds Work – 30 […]

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Wednesday 01.18.17

HEALTH & FITNESS A. 5 Sets of: 3-5 Back Squats   HEALTH B. With a Running Clock: 0:00 – 6:00 Minutes 21-15-9 DB Thrusters T2KB 6:00 – 12:00 Minutes 15-12-9 Walking Lunges per Leg Hanging Knee Raises 12: 00 – 18:00 Minutes 12-9-6 24-18-12 Single Arm KB Front Rack Squat per Side AB Mat Sit […]

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Tuesday 01.17.17

HEALTH & FITNESS A1. 10 Minutes Work up to a HEAVY: 5 rep Push Press   A2. 16 Minute EMOM: Odd: 8 Push Presses Even: 8 Pull Ups   HEALTH B. 5 Rounds of: 10 American KB Swings 10 Burpees to 6″ Target 10 SDLHP   FITNESS B. For Time: 50 American KB Swings 1.5/1 […]

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Monday 01.16.17

HEALTH A1. 5 Sets of: 6-8 Deadlifts A2. 3 Sets of: 10-15 Hip Extensions   FITNESS A. 9 Sets of: (3, 3, 3, 2, 2, 2, 1, 1, 1) Deadlifts   HEALTH & FITNESS B. CrossFit Open WOD 13.2 10 Minute AMRAP: 5 S2OH 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20   C. Tabata […]

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Saturday 01.14.17

Be disciplined and embrace challenges…

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Friday 01.13.17

HEALTH A. Ascending Weight Each Set 7 Sets of: 3 Front squats 7 Sets of: 3 Back Squats   B. Ascending Weight Each Set 7 Sets of: 3 Strict Press 7 Sets of: 3 Push Press   FITNESS A. Ascending Weight Each Set 5 Sets of: 3 OHS 5 Sets of: 3 Front squats 5 […]

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