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5-5-15 CrossFit
Strength: Step Ups 5x5ea WOD: 4 min to complete each. If you finish in under the 4 min Cap, that is earned rest time. It not, stop when you are and move on to the next set. #1 20 Single Leg Box Jumps (Sc) 16/12 (Rx) 20/16 (Rx+) 24/20 20ea Mountain Climbers 20 Side Plank […]
4-29-15 Turbo Training
“Row Sprint 40s” For time, work through the list of movements below. Every 3 minutes you must stop and Row 250m. If there are more people than rowers you may alternate between rowing 250m and running 200m. The workout begins with a row. 40 Minute Cap 40 Wallballs 40 Burpee Box-Overs 40 Push Ups w/ […]
4-29-15 CrossFit
Warmup: Ladders! WOD: SuperSets. No rest between movements, but rest as needed between sets. Perform all 4 sets of the first superset before moving on to the second. #1 4×3 Snatch 4×3 Push Press 4×6 Weight Pull Up 4xME L-Sit #2 4×5 Back Squat 4×5 Bench Press 4×5 Barbell Row 4×8 MB Leg Raise
4-28-15 Turbo Training
“Deck of Cards” Get through as much as the deck as possible in 30 minutes. Do the number of reps as the number on the card. Face cards are 10 reps. Aces are 11 reps. Clubs = KB Clean and Press Spades = Step Ups Hearts = KB Swings Diamonds = Jumping Pull Ups Jokers […]
4-28-15 CrossFit
Strength: Deadlift > Hang Power Clean > Front Squat Complex. Low rep sets. Warmup heavier than WOD weight. WOD: 5 Rounds. Each for time. Rest 1min between rounds. 6 Deadlifts (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 4 Hang Power Cleans 8 Front Squats 6 Chest 2 Bar Pull Ups
4-27-15 Turbo Training
“10’s” 10 Rounds: 40min Cap 10 Box Jumps 10 KB Goblet Lunge (in place) 10 Burpees 10 Single Arm KB Row
4-27-15 CrossFit
Strength: 5×3 Thrusters WOD: 20min Partner AMRAP 200m Partner Carries (any style) 10 Partner Push Ups 20 Thrusters (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 30 Partner MB Sit Up Throws (Sc) 10/10 (Rx) 14/10 (Rx+) 20/14 500m Rower/Burpees Notes: Partner Push Ups: Partners do a push up facing each other and slap hands at the top. […]
4-24-15 Turbo Training
“Angie” 100 Pull Ups/Ring Rows 100 Push Ups 100 AbMat SitUps 100 Air Squats This may be complete in one of three different ways: #1. In order, as your see it. (hardest) #2. 4 rounds or 25 reps of each movement #3. 10 Rounds of 10 reps of each movement (easiest) Enjoy!
4-24-15 CrossFit
Skill: Double Under Practice. If proficient, 4×30 NFT WOD: Two Girls at One Time!? “Karren” 150 Wallballs (Sc) 14/10 (Rx) 20/14 Rest 5 minutes “Annie” 50-40-30-20-10 AbMat Situps Double Unders
4-23-15 Turbo Training
Plank Party! 30 seconds of work, followed by 15 seconds of alternating side plank, followed by 15 seconds of rest. 1 minute total for each movement. There is no additional rest between rounds. 6 Rounds: Wallballs Kickbacks Push Up w/ Rotation KB OH Walking Lunge Jumping Pull Ups