Aug 5-11

Sat Aug 5
Two rounds of:
200 Double-unders
50 Overhead Squat 135/95
50 Pull-ups
1 mile Run
Split up the reps anyway you like.
Both partners run both miles.
Scale so that you are starting the 1st mile run around 15 min into the WOD

Sun
1000M Run (3 laps)
40 Burpee Box Jump Over
20 Thrusters 95/65
660M Run (2 laps)
30 BBJO
15 Thrusters 135/95
330 M Run (1 lap)
10 Thrusters 155/105
200M Run
10 BBJO
5 Thrusters 185/135
Scale the thrusters so that no weight will take your more than 2.5 min

Mon
Back Squat 3×3
Week 2 of  “Wendler” Strength Cycle

Metcon
30-20-10
KB Swing 70/53
CrossBody Knee to Elbow
Run 330-200-100M

Tues

10 Rounds
2 Min Work – 2 Min Break
10 Pull Ups – RX+ 3 Muscle Ups
10 DB Snatch 50/35
Max Wall Balls
Score total Wall Balls
Scale the Pull Ups so that the 1st 3-5 rounds are under 30 seconds

Wed
Strict Press 2×5
Push Press 2×3
Split Jerk 2×1
Try to build in weight all 6 sets. 
If feeling good, go for more jerks.

Metcon
“Christine” – One of the classic CrossFit Bencharks
3 Rounds
500M row or 1 mile bike
12 Deadlifts (Use your bodyweight)
21 Box Jumps

Thurs
Front Rack Step Forward Lunge 3×5

Metcon

6 Rounds – :45 work :15 rest
Min 1 GHD
Min 2 HandStand Push Up / Z Press
Min 3 Double Unders / Plate Hop
Min 4 Rest – RX+ 2 Rope Climb
Stagger start as needed/No score today
Benchmark workouts yesterday and tomorrow

Fri
“The Chief” – One of the classic CrossFit Bencharks
5 Rounds
3 Min Work – 1 Min Rest
Cleans 135/95
6 Push Ups
9 Air Squats
Pick up where you left off
Score total rounds

Strength
Bench Press 3×3 – Week 2 of “Wendler” Strength Cycle

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!
  • This field is for validation purposes and should be left unchanged.