Thursday, August 25, 2016

CrossFit Workout - Friday 8/26/16

Make-up Day

You can make up and WOD from the past week, including Saturday.  If you did all the workouts, you really should be taking a rest day.


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Wednesday, August 24, 2016

CrossFIt Workout - Thursday 8/25/16

Shoulder press 10-10-10-10-10

Rowing Annie

50-40-30-20-10 reps of
Double under
Situps
Row - Calories

We will have several scaling options for double unders, as usual, so don't skip today if you suck at dubs.

*  Rx'd+ Unbroken Double Unders
**Jacked Version, add a run at the beginning of each round
500-400-300-200-100 minutes

Tuesday, August 23, 2016

CrossFit Workout - Wednesday 8/23/16

Romanian Deadlift 6-6-6-6-6-6

Warmup, conditioning WOD and Cool down on the whiteboard.




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CrossFit Workout - Tuesday 8/23/16

50 reps for time of

Halting snatch deadlift + power snatch  75lb-M/55lb-W

Sunday, August 21, 2016

CrossFit Workout - Monday 8/22/16

"Nancy"

5 rounds for time of

400 meter run
15 overhead squat 95/65

Scale down to a weight you are able to perform all reps with full depth and perfect form. That might mean a pvc pipe squatting to a med ball or box.

Warmup:  CrossFit warmup, 10 reps each x 3 rounds
Mobility:  Shoulder rollouts and squat stretch, 1 minute total, each
Cool down:  Coach's Choice

Sneak Peek for the Week
Tuesday:  Snatch deadlifts and power snatches, for about 10 minutes,
Wednesday: Romanian deadlifts, fairly heavy
Thursday:  Recovery WOD, bring your speed rope
Friday:  Make-up Day w/alternate WOD
Saturday:  KB Swing Suckfest

Saturday, August 20, 2016

CrossFit Workout - Saturday 8/20/16

Results






Thursday, August 18, 2016

CrossFit Workout - Friday 8/19/16

Friday Accessory work plus a nasty little conditioning wod with a barbell and a box.



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