Tag Archives: fitness

New Adventures & Updates

It’s been a long while since I’ve posted anything in my blog here. Life has been busy! I’ve made a great recovery from my surgery, having gotten fully back in to CrossFit with no problems from surgery. I can do … Continue reading

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December 11, 2015

Strength/Skill Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press x 3-5 reps @ 20X1 (if you make 5 reps, increase the load until you establish a strong 3-RM) Station 2 – Toes to … Continue reading

Posted in Double Unders, Pull Ups, Shoulder Press, Thrusters, Toes to Bar, WODs | Tagged , , , , , , , , , , | Leave a comment

December 9, 2015

Strength/Skill Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Power Clean x 1.1.1.1 (rest 10 seconds between singles) Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0 Metcon Three rounds for time of: 10 … Continue reading

Posted in Burpee Box Jumps, Power Clean, Weighted Pull ups, WODs | Tagged , , , , , , , , , , | Leave a comment

December 7, 2015

Metcon In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-ups 10 Kettlebell Swings 15 Squats 200 Meter Run

Posted in Air Squats, Kettlebell Swings, Push Ups, Run, WODs | Tagged , , , , , , , , , , | Leave a comment

December 4, 2015

Strength/Skill Every 3 minutes, for 18 minutes (6 sets): Overhead Squat x 2-4 reps Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Alternating One-Arm Dumbbell Snatches 10 Box Jump Overs

Posted in Box Jump Overs, Dumbbell Snatches, Overhead Squat, Pull Ups, WODs | Tagged , , , , , , , , , , | Leave a comment

December 2, 2015

Strength/Skill Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk … Continue reading

Posted in Front Squats, Handstand Hold, Hang Squat Clean, L-Sit Hold, Muscle Ups, Shoulder to Overhead, WODs | Tagged , , , , , , , , , , | Leave a comment

November 30, 2015

Strength/Skill Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X0 Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds Metcon Five rounds for time of: Dumbbell Complex* x 5 reps Toes to Bar x … Continue reading

Posted in Bulgarian Split Squat, Dumbbell Complex, Plank Holds, Toes to Bar, WODs | Tagged , , , , , , , , , , | Leave a comment

November 27, 2015

Strength/Skill Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift Metcon In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlift* 5 Chest to Bar Pull-Ups *Load with approximately 65-70% of today’s … Continue reading

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November 25, 2015

Strength/Skill Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds MetCon For time: 10 Wall Ball Shots (20/14 lbs) 1 Ring Dip 9 Wall Ball Shots 2 … Continue reading

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November 23, 2015

Strength/Skill Every 3 minutes, for 24 minutes (8 sets) of: 3-Position Snatch (high hang, mid-thigh, then floor) Build in load over the course of the 8 sets, emphasizing good speed and mechanics. MetCon In teams of two, alternating complete rounds, … Continue reading

Posted in Burpee Box Jumps, Deadlifts, Snatches, WODs | Tagged , , , , , , , , , , | Leave a comment