Monday

5/12/18
Warm up : trainers choice

strength: every 90 sec. for 12 minutes
1 squat clean + 1 hang squat clean + 2 jerks
Building to a heavy complex.
(Don’t set the bar down during complex)

wod: 5 RFT
8 Thrusters. 95/65
7 box jumps 24/20
6 T2b

Announcement

Week 3 is here and wanted to shout out and hope everyone has been enjoying the Friday Night Lights at Calcourts. It’s been fun so see the support and feel the energy of the room. Not sure what crossfit will throw our way this week but we can KINDA rule out some movements like burpees,T2B,along…

Monday

3/5/18 Warm up: group. 250m run/300row Pvc mobility. 2 rounds of: 8 kb swings (Russian) 16 walking lunges 8 wall balls   Skill: Burgner warm up. Strength: Snatch (full squat) Warm up to 65-75% of 1rm. then 6×1 at that weight.   Wod: amrap 15 8 Hang cleans 95/65 8 back racked lunges 95/65 (4…

Wednesday

2/28/18 Warm up: group,pvc mobility, 1x 400m run/row 20 air squats 15 push ups 10 burpees 15 back extensions 20 sit ups Strength: bench press(weight room) warm up to 70% of your 1rm then 5×5 at that weight. Wod: partners Amrap 14 4 Deadlift 185/125 5 pull ups 6 push ups 15 doubles/30 singles One…

Monday

2/26/18 Warm up: group,mobility then 21-15-9 of air squats sit ups push ups 2x 10 sots press w/pvc 10 pull a parts w/band (front,back,OH+squat) Strength: thrusters Building to a heavy triple.70-80% of 1rm. then 5×3 at that weight. Done from the floor. Wod: For time 21-15-9 OH squats 95/65 Wall balls Scale up or down…

Tuesday

2/20/18
Warm up: group,
2x
15 jumping jacks
10 air squats
10/8 push ups
10 jumping lunges
10 back extensions
1x
100 singles
8 burpees
50 singles
8 burpees

Strength:Deadlift
Warm up to 65-70%
then 5×5 at that weight.

Wod: For time
50 40 30 20 10 of:
Double unders
Kb swings 53/35 (Russian)