Posts from the ‘Blog’ Category

  • Screen Shot 2014-06-24 at 8.51.51 PM

    Wednesday, June 25

    June 24th, 2014 | Blog | Derek | No Comments

    Strength: Every :45 for 9 minutes. 1 split jerk @ 70%. Control catch position for 3 count before recovering. WOD: 5 x 2 min rounds – rest :45 b/w each round. Begin each round with 200m run. Upon completion of the run start to ladder up with: 1 pullup, 1 push press (95/65). Increase both […]

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  • Screen Shot 2014-06-23 at 10.12.01 PM

    Tuesday, June 24

    June 23rd, 2014 | Blog | Derek | No Comments

    Strength: On the minute for 7 minutes. 1 power snatch + 1 hang squat snatch w/ 3 count hold in catch position. WOD: 5 rounds for total working time. 175m/125m row, 5 squat snatch (115/75) – no more than 70%, 10 Box Jumps (30/24). Rest :60 between rounds.

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  • Screen Shot 2014-06-22 at 8.17.09 PM

    Monday, June 23

    June 22nd, 2014 | Blog | Derek | No Comments

    Strength: Back Squat. 4 x 1 @ 24X1 tempo + 2 Back squats. Try to increase weight from last week. 3 sets max reps strict pullups @ 41X2 tempo (if you dont have strict pullups do jumping pullups and work for 41X2 tempo). WOD – for time. 33 KB swings (24/16), 11 Wall ball shots […]

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  • Screen Shot 2014-06-22 at 11.57.36 AM

    Sunday, June 22

    June 22nd, 2014 | Blog | Derek | No Comments

    9:30am – Makeup WoD/Skills 10:30am – Yoga

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  • Screen Shot 2014-06-20 at 7.50.08 PM

    Saturday, June 21

    June 20th, 2014 | Blog | Derek | No Comments

    8:30am – Advanced OLY 9:30am – WoD 9:45am – CrossFit Kids

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  • Screen Shot 2014-06-19 at 7.23.59 PM

    Friday, June 20

    June 19th, 2014 | Blog | Derek | No Comments

    Strength: Weighted Barbell Step up. 4 x 5 (each leg). 3 x 5 Strict Handstand Pushups. Increase or decrease range of motion as needed to allow a max set of 5. WOD: On the minute for 18 minutes, alternate between. -125/100m row -8 burpees to plate -10 thrusters (75/55) Score is total working time.

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  • Screen Shot 2014-06-18 at 7.16.02 PM

    Thursday, June 19

    June 18th, 2014 | Blog | Derek | No Comments

    Strength: Snatch. 1 rep every :45 for 8 min. Control bottom position for 3 count every rep. WOD: 5 rounds for time. 3 wall climbs, 5 snatch (135/95) (no more than 70%), 35 double unders.

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  • Screen Shot 2014-06-17 at 7.18.31 PM

    Wednesday, June 18

    June 17th, 2014 | Blog | Derek | No Comments

    Strength: Push Press. set 1; 6 reps @ 75%. set 2; 5 reps @ 80%. set 3; 4 reps @85%. set 4 and 5; 3 @ 90%. WOD: 5 rounds, for total working time. 10 toes to bar, 10 box jumps, 6 shoulder to overhead (135/95) no more than 70%. Rest exactly 1 min b/w […]

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  • Screen Shot 2014-06-16 at 8.51.30 PM

    Tuesday, June 17

    June 16th, 2014 | Blog | Derek | No Comments

    Strength: 4 x 1 Back Squat @ 24X1 tempo + 2 Back Squats. WOD: for time. 20 cal row, 30 Front Rack lunges (95/65), 40 lateral bar hop burpees, 30 Front rack lunges, 20 cal row.

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  • Screen Shot 2014-06-15 at 3.54.07 PM

    Monday, June 16

    June 15th, 2014 | Blog | Derek | No Comments

    Strength: On the minute for 10 minutes. 1 high hang clean + 1 hang clean. WOD: AMRAP 6. 5 KB snatch R, 5 KB snatch L, 3 pullups. Ladder up by 3 on pullups through the round of 12, at that point begin to ladder back down by 3. Score is total reps completed.

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