Author Archive

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Thursday (Turkey Day) 11.27.14

A. CrossFit   B. Eat Turkey & Fixings   C. Nap   D. Repeat

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Wednesday 11/26/14

A. 5 Sets of: 8-10 Bench Presses 10-15 GHD Sit Ups or 15-20 T2B or 25 Ab Mat Sit Ups   B. 4 Sets of: MAX Reps Dips 15-20 Hyperextensions   C. 10 Minutes AMRAP: 10 Deadlifts 135/85 10 HR Push Ups 10 Box Jumps 24/20

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Tuesday 11.25.14

A. 4 Waves of: 3, 2, 1 Deadlifts or 4 Sets of: 5-8 Deadlifts   B. 3 Sets of: 10 Snatch Grip Deadlifts (heavier than last week) 1 Minute Mid-line Stability Hold   C. 7 Minutes of: 20 DU’s 5 Buprees

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Monday 11.24.14

A. 5 Minute AMRAP (3,3 6,6 9,9…) Thrusters 75/45 Pull Ups *5 Minute Rest   B. 5 Minute AMRAP (2,2 4,4 6,6…) Thrusters 95/65 C2B Pull Ups *5 Minute Rest   C. 5 Minute AMRAP (1,1 2,2 3,3…) Thrusters 115/85 Weighted Pull Ups/MU’s *5 Minute Rest   D. 5 Minute MAX Distance Row  

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Friday 11.21.14

A. 5 Sets of: 8-5 Barbell Bulgarian Split Squats per Leg 10-8 Half Kneel DB Shoulder Press   B. 4 Sets of: 8 DB Step Ups per Leg 8 DB Single Arm Push Press   C. Partner 10 Minute AMRAP: Teams of 2 1 Burpee Box Jump 1 Cal Row 2 Burpee Box Jumps 2 […]

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Thursday 11.20.14

A. 7 Sets of: 3 Sumo Deadlifts   B. 3 Sets of: 10 Snatch Grip Deadlifts 1 Minute Midline Stability Hold   C. Tabata Mash Up Slam Balls AB Mat Sit Ups HSPU’s or HSPU Hold Jump Switch Lunges

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Wednesday 11.19.14

East Coast On-line Qualifier WOD 7 20 Minute AMRAP: 50 Wallballs 20/14 50 DU’s 40 Box Jumps 24/20 40 T2B 30 C2B Pull Ups 30 Bar Facing Burpees 20 Power Cleans (145/100) 20 Shoulder 2 OH (145/100) 10 Power Snatches (145/100) 10 Muscle Ups   If you want to compare your score against others go […]

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Tuesday 11.18.14

A. 5 Minute EMOM: 3 Strict Should Presses *5 Minute Rest   B. 5 Minute EMOM: 2 Push Presses *5 Minute Rest   C. 5 Minute EMOM: 1 Split/Push Jerk   D. 5 Rounds: (8 Minute Cap) 20 KB Swings 53/35 10 Burpees

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Monday 11.17.14

A. 6 Sets of: Back Squats 4, 4, 2, 2, 1, 1   B. 1 Set Max reps at 70% of Part A   C. 10 Minute AMRAP: 5 Thrusters 115/85 10 Box Jumps 30/24 30 DU’s

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