Blog Search

Friday 1.19.18

By: 0

CrossFit Games Workout 17.2

Fitness Conditioning

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

35/20-lb. dumbbells

Sport Conditioning

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

50/35-lb. dumbbells

Thursday 1.18.18

By: 0

Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%

Fitness Conditioning

200 Single Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (14/10)

160 Single Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans (14/10)

120 Single Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans (14/10)

80 Single Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans (14/10)

40 Single Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans (14/10)

Sport Conditioning

100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (30/20)

80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans (20/14)

60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans (20/14)

40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans (20/14)

20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans (20/14)

Wednesday 1.17.18

By: 0

3 Position Power Snatch
Build to a Heavy Complex

Fitness Conditioning
AMRAP 3:
15/12 Calorie Row
12 Power Snatches (65/45)
Rest 3:00
AMRAP 3:
15/12 Calorie Row
8 Power Snatches (75/55)
Rest 3:00
AMRAP 3:
15/12 Calorie Row
4 Power Snatches (95/65)

Sport Conditioning
AMRAP 3:
15/12 Calorie Bike
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
4 Power Snatches (135/95)

Tuesday 1.16.18

By: 0

Fitness Conditioning
For Time:
30 Box Step Ups (24/20)
30 Pull Ups or Ring Rows
30 Kettlebell Swings (35/25)
30 Front Squats (75/55)
30 K2E or HKR
30 Push Press (75/55)
30 Deadlifts (75/55)
30 Wallballs (14/10)
30 Burpees
30 Single Unders

Sport Conditioning
“Dirty30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

Saturday 1.13.18

By: 0

Fitness Conditioning w/ Partner
For Time:
7 Rounds of “Cindy”
50/30 Calorie Row
30 Snatches (95/65)

1 Round of “Cindy”: 5 Pull-ups or Ring Rows, 10 Push-ups, 15 Air Squats

Sport Conditioning w/Partner
For Time:
7 Rounds of “Cindy”
50/30 Calorie Assault Bike
30 Squat Snatches (135/95)

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Competitor Conditioning w/Partner
For Time:
7 Rounds of Chest to Bar “Cindy”
50/30 Calorie Assault Bike
30 Squat Snatches (175/115)

1 Round of Chest to Bar “Cindy”: 5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats

Friday 1.12.18

By: 0

Fitness Conditioning

CrossFit Games Workout 15.4 Scaled

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Sport Conditioning

CrossFit Games Workout 15.4 RX

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Post Wod

Use your extra time to work on a weakness