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Archive for the ‘Workouts’ Category

August 17, 2017

Posted by tammy.smith on August 18, 2017

STRENGTH: Every 90 seconds for 10 rounds complete – 2 x press + 3 x push press

WOD: 10 rounds for time,

3 x handstand push ups

5 x power cleans

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August 16, 2017

Posted by tammy.smith on August 17, 2017

STRENGTH: 3 rounds for quality of,
5 x man makers AHAP
Complete 200 m recovery run between sets
WOD: 12 minute AMRAP
12 x burpees
6 x pull ups
12 x wall balls
6 x hand release push ups 
 
OLYMPIC LIFTING
STRENGTH: A) Power Snatch 1-1-1-1-1
B) Squat Snatch 1-1-1-1-1
C) High box jumps 5 sets of 3 reps – rest 2 minutes after each set
WOD: For time, 15-12-9-6-3 of,
Single arm DB snatch, PER ARM
Box jump overs

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August 15, 2017

Posted by tammy.smith on August 16, 2017

STRENGTH: Overhead Squat 3-3-3-2-2-1
WOD: 3 rounds for time,
15 x overhead squats
15 x toes to bar
75 x double unders

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Hosted by FallOut CrossFit October 14th, 2017

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August 14, 2017

Posted by tammy.smith on August 15, 2017

SKILL: Gymnastics Progressions Round #2 – Spend 15 min working through gymnastic progressions that you need to work on. Follow up with last Monday’s work. Pistols, handstand holds, handstand walks, L-Sits, kipping pull ups, muscle ups, etc..

WOD: “Kelly”

5 rounds for time of,
Run 400 m
30 x Box Jumps
30 x Wall Balls

OR

“Mini Kelly”

5 rounds for time of

Run 200 m

15 x Box Jumps

15 x Wall Balls

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August 11, 2017

Posted by tammy.smith on August 12, 2017

ENDURANCE: 4 x 250 m row sprints (2-3 min recovery between sets)

WOD: “DT” – 5 Rounds for time,

12 x Deadlifts

9 x Hang Power Cleans

6 x Push Jerks

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