Monday 6.25.18

Benchmark Week A. 12min 3 RM Back Squat -5min Rest- B. 10min 1 RM Power Clean *If 3 RM back Squat is Less than body weight find a Max distance Under hand med ball toss 35/25.* -5min Rest- C. 8 min AMRAP Double Under x 30 reps Kettlebell Swing x 15 reps 55/35 *At the

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Saturday 6.23.18

HOOD Games WOD 1 (8:30am) 8 min Find 1 RM Seated Snatch -then- 2 min AMRAP Lying Burpee Over Plate WOD 2 (9:30am) For Time: Each Team member completes Whole rounds By themself Seated Row x 20 cal Seated Wall Ball x 20 reps WOD 3 (10:30am) 10 min AMRAP Seated battle Rope x 100

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Friday 6.22.18

Essentials: A. 3 Sets Back Squat x 10-12 reps + Seated Box Jump x 3 reps On the 4min Marks B. For Time: Dumbbell Box Step Overs x 30 reps (24/20) Burpees x 25 reps Power Clean and Jerk x 20 reps Fitness: A. 3 Sets Back Squat x 5-6 reps + Seated Box Jump

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Thursday 6.21.18

Essentials: A. 10min Agility Cone Drills B. Teams Of 2-3 people 20 min AMRAP Tire Flip x 2 reps Front Hold Med/Stone Carry x 100 ft Assault Bike x 10 cal *1 Person Must complete whole round before switching* C. Mobility 3 Sets Foam Roll Quad x 1min Foam Roll Glute x 1min Foam Roll

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Wednesday 6.20.18

Essentials: A. 3 Sets Front Squat x 5-6 reps On the 4min Mark *Same weight as the 10-12 reps* B. 5 Sets Run x 50 meters Dumbbell Step Back Lunges x 10 reps 35/20 Rest 2min Fitness: A. 3 Sets Front Squat x 5-6 reps On the 4min Mark *Same weight as the 10-12 reps*

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Tuesday 6.19.18

Essentials: A. 14 min EMOM 1. Turkish Get Up x 1 rep per Arm 2. Banded Vertical Jump B. Yearly BenchMark ‘Angie’ RX For Time: Pull Ups x 100 reps Push Ups x 100 reps Sit Ups x 100 reps Squats x 100 reps Scaled Jumping Pull Ups x 100 reps Incline Push Ups x

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Monday 6.18.18

Essentials: A. 15 min EMOM 1. Sots Press x 5 reps 2. Parallette Shoot Through x 7 reps 3. Handstand Pike on Box Practice B. 3 Rounds For time: Box Dips x 10 reps Dumbbell Overhead Step Up x 10 reps per Arm Bear Crawl x 50 ft (25 ft down / 25 ft Back)

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Saturday 6.16.18

Essentials: A. 5 Sets Split Press x 5 reps Build in Weight On the 2:30min B. 8 Sets Each set as Fast As Possible Single Unders x 50 reps Burpee Box Step Over x 5 reps 24/20 On the 2min Mark Fitness: A. 5 Sets Split Jerk x 4 reps Build Up to 70-75% on

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Friday 6.15.18

Essentials: A. 3 Sets Sumo Deadlift x 12-15 reps + Vertical Jump x 6 reps On the 3min Marks B. 27min EMOM 1. Row x 10/7 cal 2. 3 Ring Pulls / 6 Box Dip / 9 squats 3. 9 Deadlifts / 6 Hang Power Clean / 3 Shoulder to Overhead Fitness: A. 3 Sets

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Thursday 6.14.18

Essentials: A. 10min Hurdle Agility Drills B. Teams Of 3-4 people 20 min AMRAP Push Sled x 100 meters (empty) Sandbag Carry x 100 meters Assault Bike x 10 cal *1 Person Must complete whole round before switching* C. Mobility 3 Sets Foam Roll Hamstring x 1min Foam Roll Glute x 1min Foam Roll Shin

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Around the Whiteboard: Adam Reese

AROUND THE WHITEBOARD with ADAM REESE Certifications: CrossFit Level 2, CrossFit Kids, USA Weightlifting Sports Performance, MORR Favorite WOD: “Diane” Favorite Lift: Snatch (FULL Snatch) Deadlift: Competition: 172kg/380lbs @ 67.5kg/148lbs – Training: 185kg/407lbs Back Squat: Competition: 174kg/385lbs @ 67.5kg/148lbs – Training: 190kg/419lbs Snatch: Competition: 113kg/250lbs @ 77kg/170lbs – Training (floor): 117kg/258lbs, Training (blocks): 132kg/291lbs Clean

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Wednesday 6.13.18

Essentials: A. 3 Sets Front Squat x 10-12 reps On the 4min Mark B. 12 min AMRAP Dumbbell Hang Squat Clean x 10 reps Dumbbell Thruster x 8 reps Burpee x 6 reps Fitness: A. 3 Sets Front Squat x 10-12 reps On the 4min Mark B. 12 min AMRAP Squat Clean Thruster x 12

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Tuesday 6.12.18

Essentials: A. 4 Sets Feet on Rower Pike Slide x 5-7 reps Rest 15 sec Feet on Rower Pike Slide Hold x 20-30 sec Rest 15 sec Hollow Body Hold x 20-30 sec On the 3min Mark B. 4 Sets Hang Muscle Snatch x 7 reps Training Bar or Empty Barbell On the 2:30min C.

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Monday 6.11.18

Essentials: A. 4 Sets 3 Behind the Neck Push Press + 3 Overhead Squat On the 2:30min Mark B. Scaled #2 20 min AMRAP Burpee Pull Up x 2 reps Push Up x 4 reps Kettlebell Swing x 8 reps 70/55 Scaled #3 20 min AMRAP Burpee Jumping Pull Up x 2 reps Incline Push

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Saturday 6.9.18

Essentials: A. 5 Sets (Hang Power Clean From Mid thigh + Hang Power Clean From Just above the Knee + Hang Power Clean From Just below the Knee + Power Clean) x 3 Complexes Technique time, stay with training bar or empty Barbell On the 2:30min B. 4 Sets Split Press x 5 reps Build

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