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June 10, 2019
StrengthDeadlift 15-12-9-6-3 reps Metcon12 minute AMRAP of:40 Double Unders20 Wall Ball10 Atomic Sit ups ROMWOD
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June 5, 2019
MetconFor time:Run 1600m21 cleans15 thrustersRun 800m15 cleans12 thrustersRun 400m9 cleans9 thrusters ROMWOD
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May 31, 2019
MetConOn a continuously running clock, 2 minutes of each for max reps of:BurpeesReverse burpeesDouble-undersRow (for calories)SquatBox jumps ROMWOD
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May 29, 2019
Murph1 mile Run100 Pull ups200 Push ups300 Air Squats1 mile RunOption – Half Murph ROMWOD
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May 16, 2019
StrengthFour sets of Pause Deadlift x 5-6 repspause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1 RMRest 60...
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May 15, 2019
For Time:50 Jumping Squats10 V-up Situps40 Lunges (w/ 20# each hand)20 Push Ups30 Jumping Squats30 Sit ups20 Lunges (w/ 20# each hand) 40 Push Press (20# dumbbells)10 Jumping Squats ROMWOD
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May 13, 2019
Five rounds for time of:400 Meter Run30 Wall Ball20 Box Jumps10 Renegade Rows (push up, row left, push up, row right) ROMWOD
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April 29, 2019
StrengthEvery 2 minutes on the Minute, for 15 minutes:Shoulder Press x 3 reps (try increasing weight each set) Metcon10 minute AMRAP:5 Push Press10 Push Ups100 m Run ROMWOD
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April 12, 2019
ExerciseSetsRep GoalAssisted Overhand Pull ups32/fail2-Arm Dumbbell Row32/failDumbbell Rear Lateral Raise32/fail2-Arm Dumbbell Curl42/failSeated Dumbbell Shoulder Press12/failSumo Squat 22/fail45 Deg...
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April 11, 2019
ExerciseSetsRep GoalPushup22/failStanding Barbell Shoulder Press22/failAssisted Dips42/failBarbell Bent-Row22/failDumbbell Side Lateral Raise22/failStiff Legged Deadlift22/failFront Squat...
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April 8, 2019
Barbara5 rounds of:20 Pull ups30 Push ups40 Sit ups50 Air Squats3 minute rest between rounds ROMWOD
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March 29, 2019
ExerciseSetsWeightRep GoalAssisted Overhand Pullups303/fail2-Arm Dumbbell Row3203/failDumbbell Rear Lateral Raise353/fail2-Arm Dumbbell Curl4153/failSeated DB Shoulder Press2203/failSumo Squat...
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March 28, 2019
ExerciseSetsWeightRep GoalPushup303/failStanding BB Shoulder Press3353/failAssisted Dips403/failRow to Chest 2353/failDumbbell Side Lateral Raise253/failStiff Legged Deadlift21203/failFront Squat...
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March 26, 2019
ExerciseSetsWeightRep GoalDeadlift 31353/failHigh Bar Squat31053/failDumbbell Walking Lunge3303/failHigh Bar Good Morning3453/failIncline Med Grip Bench Press2603/failAssisted Overhand...
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March 25, 2019
CrossFit Open WOD 19.533-27-21-15-9 reps for time of:45-lb. thrustersJumping pull-ups Time cap: 20 minutes ROMWOD
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March 22, 2019
ExerciseSetsWeightRep GoalAssisted Overhand Pullups303/fail2-Arm Dumbbell Row3303/failDumbbell Rear Lateral Raise3103/fail2-Arm Dumbbell Curl4153/failIncline Med Grip Bench Press2553/failHigh Bar...
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March 21, 2019
ExerciseSetsWeightRep GoalPushup303/failStanding BB Shoulder Press3303/failAssisted Dips403/failBarbell Bent-Row2553/failDumbbell Side Lateral Raise2103/failStiff Legged Deadlift21153/failFront Squat...
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March 19, 2019
ExerciseSetsWeightRep GoalDeadlift 31303/failHigh Bar Squat31003/failDumbbell Walking Lunge3303/failHigh Bar Good Morning3453/failIncline Med Grip Bench Press2553/failAssisted Overhand...
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March 18, 2019
CrossFit Open WOD 19.4(Scaled)For total time:3 rounds of: 10 snatches 12 bar-facing burpeesThen, rest 3 minutes before continuing with:3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees...
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