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4-17-15 Turbo Training
“Filthy 50” 40min Cap 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings 50 Walking Lunges 50 Knees 2 Elbows 50 DB Push Press 50 Supermans 50 Wallballs 50 Burpees 50 DU Enjoy!
4-17-15 CrossFit
“Jack” 20min AMRAP 10 Push Press (Sc) 75/55 (Rx) 115/75 10 KB Swings (Sc) 35/24 (Rx) 53/44 10 Box Jumps (Sc) 20/16 (Rx) 24/20
Why Should Surfers Practice Crossfit?
For those who enjoy to surf, no amount of standing on a medicine ball performing rowing motions repeatedly will improve any aspect of their surfing. The ability to actually stand and successfully ride the waves is very similar to riding a bike. During extended periods away from the ocean, this is not the part of […]
4-16-15 Turbo Training
400m Run Format! 40min Cap Run 400m 30 Box Jumps Run 400m 30 DB Step Ups Run 400m 30 Box Push Ups Run 400m 30 DB Thrusters Run 400m 30 DB Plank Row Run 400m 30 MB Sit Up Cradle Run 400m
4-16-15 CrossFit
Max Distance Rower Sprints! 30 Sec Row Sprint Rest 90 Sec Score is total distance covered over 12 Rounds. …I know you don’t like it, but it’s good for you!
4-15-15 Turbo Training
6000m Partner WOD! 30 minute cap. Partner 1 starts on the rower. Simultaneously, Partner 2 is working doing the movements shown below. Partners switch places every 250m. Both Partners do every movement twice. The faster you row, the less work your partner has to do. So be considerate and row fast! KB Clean & Press […]
4-15-15 CrossFit
All Strength Today! Klokov Complex 8×2 Deadlift Squat Clean Pause Front Squat Jerk 1 of each = 1 Rep Rest at least 2 minutes between sets.
4-14-15 Turbo Training
6 Minute Format 1 minute each movement. 2 Rounds of each movement set. 1 minute rest between sets. 1 time through. #1 KB Swing KB Good Morning KB Goblet Squat #2 Alt. DB Snatch Alt. DB Push Press Alt. DB Row #3 – On the Ladder 2 in each w/ high knee Hop Scotch Hop […]
4-14-15 CrossFit
Strength: Hang Snatch 5×3 WOD: 3×6 min EMOMS #1 3 Power Snatch (Sc) 75/55 (Rx) 95/65 (Rx+) 115/75 3 OH Squats Rest 2min #2 8 KB Swings (Sc) 44/35 (Rx) 53/44 (Rx+) 70/53 4 Toes 2 Bar Rest 2min #3 6 Burpee Box Jumps
4-13-15 Turbo Training
5 Station Format 1min work each station. 1 min rest between each round. 5 rounds: Wallballs Ring Rows KB SDHP Push Ups Burpees