Monthly Archives: Jun 2019

Monday, July 1st

Happy Birthday Sean!   A) “Lumberjack 20” For time: 20 deadlifts (275/185)Run 400 m20 Russian Swings (heavy)Run 400 m20 overhead squats (115/75)Run 400 m20 burpeesRun 400 m20 chest-to-bar pull-upsRun 400 m20 box jumps (24/20″)Run 400 m20 DB squat...

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Saturday, June 29th

A) 4 Sets of:Bench Press 1-2-3-4 unbroken rep-ladders; Weights are 60-70-75-80% each setrest just enough between clusters to that you can complete the next set unbroken. rest 2 minutes between sets    B) “18point0”:  21-15-9 reps ofDB...

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CrossFit WOD, June 29, 2019

Saturday, June 29th Weightlifting Bench Press (Weight) 4 Sets of: 1-2-3-4 unbroken rep-ladders; Weights are 60-70-75-80% each set rest just enough between clusters to that you can complete the next set unbroken. rest 2 minutes between sets ...

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Thursday, June 27th

A) Every 90 seconds, for 12 minutes (8 sets):Rope Climb x 1 repUse this as skill work and focus on the foot lock. B) 16 minutes for quality1 Rope Climb3 Strict Ring Dips5-cal bike (As fast as possible)Rest as needed  Goal today is to work on rope...

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CrossFit WOD, June 27, 2019

Thursday, June 27th Skill Metcon A) Every 90 seconds, for 12 minutes (8 sets): Rope Climb x 1 rep Use this as skill work and focus on the foot lock. Use this as skill work and focus on the foot lock. Metcon (AMRAP – Rounds and Reps) 16...

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Tuesday, June 25th

Hero Challenge: July 1-4 We’ll complete 4 Hero workouts in 4 days. It’ll be like the 12 Days of CrossFit, but shorter, sunnier, and perhaps a little heavier! Pace yourself a little more on this week’s training days. Be deliberate about practicing...

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