01 July 14

Strength:  Every 2:00 X 7 rounds Clean + Front Squat + Jerk @ heaviest possible on each round – no failed reps! Rest 5:00 – 10:00, then… Conditioning: For time: Wall Ball X 30 @ 20″/14″ Power Clean X 15 @ 135#/95# Wall Ball X 30 @ same load Power Clean X 15 @ same load Wall Ball X 20 @ same load Mobility:  Yoga Squat X 2:00 Pigeon X […]

30 June 14

Strength:  Deadlift – 15:00 to establish a 2 rep max for the day Rest 5:00 – 10:00, then… Conditioning:  From the CrossFit main site – “The Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps […]

28 Jun 14 – Barbell Club

Barbell Club: Back Squat – 1×8 @ 75% – 1×5 @ 85% – 3×1 @ 95% Clean & Jerk – 1×3+1 @ 60% – 1×3+1 @ 70% – 1×3+1 @ 80% – 1×3+1 @ 85% – 1×3+1 @ 90%

27 June 14

Strength:  Every 2:00 X 7 rounds @ as heavy as possible Snatch Grip Deadlift Hang Snatch Snatch Conditioning: 3 rounds for time of: Wall Ball X 15 @ 20#/14# Box Jump X 10 @ 24″/20″ (CCS&C Standards) Double Under X 30 Corrective/Mobility: 3 rounds of: Y, T, L X 5 @ 5#/2.5# PVC Shoulder Passthrough X 10 front to back Seated Wall Slide X 5 – slow and smooth

26 June 14

Conditioning: This “Spartan Race” inspired workout comes from Coach KDub.  Though I did add 1 round to what she originally wrote.  You are welcome… 5 rounds: Sandbag run x 200m @ 60#/40# Tire flip x 5 Bar traverse x 1 length of old pull-up bar – any technique is acceptable.  Approach it like traversing monkey bars, lateral traverse, or treat it like a real commando (click HERE for a video […]

25 June 14

Strength:  Front Squat 2 X 12 @ 65% of 1RM 2 X 6 @ 75% 2 X 3 @ 85% Conditioning: For time – 5K partner row. 2 person team, switching every 500 meters. Mobility:  Glute smash w/ lax ball X 3:00 each side.  Use a foam roller, green ball, or tennis ball if a lax ball is too intense.

24 June 14

Strength: Bench Press: 2 X 12 @ 65% of 1RM 2 X 6 @ 75% 2 X 3 @ 85% Conditioning:  Another CrossFit Benchmark WOD, “Tabata This” “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score […]

23 June 14

Strength:  Every 2:00 X 7 rounds @ as heavy as possible Deadlift Hang Clean Clean Jerk Conditioning: Benchmark CrossFit WOD, “Helen”: 21, 15, 9 reps for time of: Run X 400 meters Kettlebell Swing (overhead) X 21 Pull Up X 12 Mobility:  Coaches choice!

21 Jun 14 – Barbell Club

Barbell Club: Back Squat – 1×8 @ 70% – 1×5 @ 80% – 3×2 @ 90% Snatch – 5×3 @ 60%, 70%, 80%, 85%, 90%   The best snatch celebration you have ever seen…

20 June 14

Strength: Strict Weighted Pull Ups 5 X 5 @ heaviest possible.  If you cannot do unassisted Pull Ups, use a band, but only with enough to complete 5 Strict Pull Ups. Pendlay Row 3 X 8 @ heavy as you can. Good Mornings 3 X 10 @ moderate-heavy.  Use impeccable form! Conditioning: 3 rounds for time of: Wall Walk  X 5 Thruster X 10 @ 95#/65# Midline/Mobility:  Do yesterday’s Midline/Mobility […]