Wednesday, 19 July 2017

To honor a wonderful coach, to whom we are lucky to call ours…I present “The Coach Davina” WOD. Hope you enjoy it Coach!  Strength EMOM x 10 minutes: ODD-3 strict pull ups EVEN- 3 strict dips *if you can do these movements easily, scale up to either strict chest to…

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Tuesday, 18 July 2017

Strength Deadlift Gainz-3x 75%, 3x 80% and 3×85%. Rest as needed between sets, reps do not need to be unbroken –or– Maintaining- 5 sets of 4 reps: 3″ deficit. Rest as needed between sets, reps are unbroken. Using 65-70% of 1 RM. Met Con 5 rounds: 10 deficit push-ups, 2″…

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Monday, 17 July 2017

Lets get ready for a new week. Strength Back Squat Gainz- 3x 75%, 3 x 80% and 3 x 85%. Rest as needed between sets and repetitions do not need to be unbroken. –OR– Maintaining- 6 sets of 5 repetitions of 1 & 1/4 squat at 75% of 1RM. Rest…

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Friday, 14 July 2017

Strength EMOM x 10 1 bear complex (1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck push press) Met Con 1-10 Deadlift, 185/125 10-1 Strict Press, 75/55

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Monday, 10 July 2017

Skill. Muscle-up practice. Spend 20-minutes working on muscle ups Met Con Tabata Barbell: Deadlift, 95/65 Hang power clean, 95/65 Front squat, 95/65 Push press, 95/65 Rest 1 minute between movements   *each movement is a full tabata, 8 rounds of :20 seconds work & :10 seconds of rest. Then we…

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Thursday, 06 July 2017

Strength Push press For all the gainz: 5x 70%, 5x 75%, 5x 80% of your 1RM —-OR—– For maintaining: 3 x 10 at 60% of your 1 RM. Met Con 5-minute AMRAP: 14 DB snatch, Alt arms, 50/35 7 push up Rest 2 minutes 5-minute AMRAP: 14 DB snatch, alt….

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Wednesday, 05 July 2017

Skill. Work yo’ weakness. Find a movement that you want to improve on. EMOM x 10, if your unsure on the amount of repetitions, ask coach! Met Con 7 rounds: 5 handstand push up 2 rope climbs   *challenge yourself with the HSPU and scale down. If you are doing…

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Tuesday, 04 July 2017

Skill. 3×6 Strict pull up Strict ring dip Met Con For time: 25 thrusters, 95/65 100 double unders 20 thrusters, 95/65 75 double unders 15 thrusters, 95/65 50 double unders 10 thrusters 25 double unders, 95/65 *18-minute time cap Scale double unders to double x singles and 5 burpees

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Monday, 3 July 2017

Strength Back Squat For all the gainz: 5 x 70%, 5 x 75%, and 5 x 80% of your 1 RM ——–OR———– For maintaining current status: 3 sets of 10 at 60% of your 1 rep max Met Con D.T. 5 rounds: 12 Deadlift, 155/105 9 hang power clean, 155/105…

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Friday, 30 June 2017

Strength Spend 20 minutes to find a 1 Rep Max, Strict Press Met Con AMRAP x 30 minutes: 400m run, 500m row OR 20 cal Assult bike 10 heavy DL, 80% of 1 rep max   This is a LONGER workout. CrossFit main site started it….. What they do, we…

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Thursday, 29 June 2017

Skill.Strength EMOM x 10 minutes: 4 Handstand push ups 10 double unders *if you are unable to finish these repetitions in the minute, take out the double unders and focus ONLY on the handstand push ups Met Con For Time: 100 double unders 50 push press, 115/75 25 box jumps,…

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Wednesday, 28 June 2017

  Strength Spend 20 minutes to find a 1 rep max THRUSTER Met Con 5 rounds for time: 3 power cleans, 135/95 3 front squats, 135/95 3 push jerks, 135/95 …then complete 15 Handstand push-ups   *the weight should be medium for you. The goal is to be able to…

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Tuesday, 27 June 2017

Skill Muscle-up Progression Try these Russian push ups to help with transitions…….use bands or jumping into the muscle up, ring or bar. Metabolic Conditioning AMRAP x 4 minutes: 10 air squats 10 double unders REST 1 minute then…. AMRAP x 4 minutes: 3 burpees 5 pull-ups REST 1 minutes then…….

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Monday, 26 June 2017

Skill.Strength 5 sets of: 1 power clean 2 hang clean 1 split jerk *increase weight with each set, or keep same weight Metabolic Conditioning Buy in—-20 burpees 60 double unders* 10 shoulder to overhead, 95/65 50 double unders 20 shoulder to overhead, 95/65 40 double unders 30 shoulder to overhead,…

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Friday, 23 June 2017

Skill.Strength EMOMx 10 minutes: Odd minutes: 5 hang clean to thruster even minutes: 20 sit ups, weighted is optional   Met Con RE-TEST from Monday, 03 April 2017. “Fran” 21-15-9 Pull ups Thrusters, 95/65 Time domain: sub 8-minutes.

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Thursday, 22 June 2017

Skill.Strength 5 rounds: 10 unbroken bench press 1 minute rest *use 50-60% of your 1 rep max Met Con 400m run 10 burpees 30 back squat 20 burpees 20 front squat 30 burpees 10 overhead squat 400m run *use 1 loaded barbell HOWEVER If space and equipment allows, use an…

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