WOD - CrossFit

June 24, 2016

A) Split Jerk 2, 2, 2, 2, 2

*rest as needed but build per set

B) Death by push press!

using 50% of your max do:

min 1 = 1 push press

min 2 = 2 push presses … until you can’t go any further!

C) 30 seconds of work, :30 seconds of rest x 3-4 sets

1. DB bicep curl to a strict press

2. Farmer’s walk (heavy per arm) 15 seconds out turn and come back

3. max push-ups

4. max abmat sit-ups

5 Everyday, Changeable Behaviors That Burn Us Out

June 20, 2016

A) Power Snatch 2, 2, 2, 2, 2

rest 2-3 minutes

*all are tough efforts

B) Back Squat @ 32×1, 5, 4, 3, 2, 1

rest 2-3 minutes

*all are tough efforts

**that’s :03 to lower, :02 to pause, explode up, :01 pause before your next rep

C) 10 minute EMOM

odd – 10 KBS (heavy)

even – 12- 15 WBS (be consistent)

*if time available do:

21, 15, 9 NOT for time

MB V-UPs (ball held in ankles)

Superman’s (ball held in hands)

CrossFit Gymnastics (5:30pm)

3rds
:10sec false grip lacrosse ball holds on bar or rings
5-8 False grip ring rows or pull ups
10 Strict dips
:30sec hollow holds

Skill: strict mu on low rings using med ball to assist — focus on hollowing up and over rings, drive elbows down and back
*If you have a strict mu, try with a light med ball between legs

WOD: 3 rds
20 pistols
20 wolf raises
20 arch roacks
2 strict mu’s

Can Supplements Help You Live Longer?

By Sharon Basaraba

Updated June 16, 2016

The idea that you can take something to extend your life is seductive, especially given the vast array of vitamins and mi...

June 19, 2016

Minutes 0:00 – 5:00

max 1 round Bear Complex

Minutes 5:00 – 8:00 – rest

Minutes 8:00 – 13:00

400m run

60 Dbl U’s (or 150 single unders)

reaming time do max G2OH (rx’d 95/63)

Minutes 13:00 – 18:00 rest

Minutes 18:00 – 30:00

5 RFT

400m run

15 OHS (rx’d 95/63)

June 18, 2016

15 minutes to find a 1RM Deadlift

*if you did the CF Total last week then do:

5 x 3 @ 85% T&G, done every 3 minutes

50 HSPU’s for time (12 min cap)

Row 500m for time

rest 90’s

Row 500m for time

*500m rows should be at 110%!

**Rest with fee IN the rower – don’t take them out

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