The greatest benefit

Tuesday 4/16:
Gymnastics skill work:
Hand Stand Push ups, Muscle ups, TTB, Rope climbs:
In Practice:
30 min AMRAP
3 muscle up
10 Toes 2 Bar
3 Rope Climbs 16′
10 Hand Stand Push ups
400 meter run

Wednesday 4/17:

Barbell Training:
Snatch
2 on min x2 @ 85%%
1 min to add weight
2 on min x 2 @ 90%
1 min to add weight
1 on min x1 @ 95%

5 min transition

Power clean
2 emom x 5 @ 85%
1 min add weight
1 emom x 2 @ 90%
1 min add weight
1 emom x 1 @ 95%
1 min add weight
1 emom x 1 @ max
Conditioning:
200 meter sprint
2000 meter row Read more

“Bruno”

WOD:

Barbell Training:
Front Squat
5×2 @ 90-95% 3rm
Conditioning:
“Bruno”
10 clean&jerks 145/95
20 box jump over 24/20
30 clean&jerks
40 box jump over
50 calorie row
500 meter sand bag run
Read more

Dr. Approved

WOD:

Barbell Training:
Hang Power Snatch
2 EMOMx5 @ 75%1rm
then
Power Clean
2 EMOMx6 @ 90%1rm
Conditioning:
1-2-3-4-5-6-7-8-9-10
Deadlift 245/175
Box Jump 24/20
Plyometric Push Up (GS)
Read more

10 things learned from the open-L.D.

WOD:

Barbell Training:
Front Squat
5×2
Conditionng:
16-14-12-10-8
Power Clean @ 155/105
BarFacing Burpees

Read more

Every day is a day to improve

WOD:

Barbell Training:
Deadlift
5-5-5
work up to 1 heavy set of 5
Conditioning:
4 min amrap
15 Thruster @ 100/65
15 C2B Pull Ups
1 min rest
4 min amrap
15 Thruster
15 Pull Up
1 min rest
complete 1 Round for Time
15 thruster
15 Pull Up Read more

13.5

WOD -4-2-13

Barbell Training
Push Press
5×3 increase weight from last week
10 strict or weighted pull ups between each set
Conditioning:
1200 meter run
100 push press @ 75/55
30 pull ups

WOD-4-3-13

Barbell Training:
Hang Power Snatch @ 75%+
2 EMOM x5
6 minute transition
Conditioning:
10 Min AMRAP
15 power Snatch @ 75/55
30 double unders
then
555 meter row Read more

Henry Rollins

WOD:

Barbell Training:
Front squat
5×3
Conditioning:
12-9-6
Power Snatch
Clapping Push ups-GS
1 min rest
6-9-12
KBS
Lateral Burpee
1 min rest
12-9-6
Power Snatch
Clapping Push ups-GS
115/80# Read more

Scary ol CrossFit and the injured?

WOD:

Barbell Training:
Hang Power Snatch
2 EMOM X 5 @ 70% 1rm
6 min transition
Power Clean
3 EMOM x 5 @ 85% 1rm
Conditioning:
5000 meter row*
* in partners
* each partner rows 500 Read more

Why the open is still rad.

WOD:

Barbell Training:
Front Squat
5×3 @ 5#  increase
Conditioning:
30 Power Clean @ 65%1rm
30 Ball Slam 50/30#
30 KBS 70/53#
* 5 burpees EMOM during entire Workout
Read more

To repeat or not repeat.

WOD:

Barbell Training
Hang Snatch @ 75%1rm snatch
2 EMOM x 5
then
Power clean@85% 1rm Power Clean
3 EMOM x 5
Conditioning:
3.5 Min to complete*
6-5-4-3-2-1
Front Squat
Lateral Burpee
4 min to complete*
6-5-4-3-2-1
Power Clean
Lateral Burpee
4.5 mins to complete*
6-5-4-3-2-1
Thruster
Lateral Burpee
155/105

* rest time remaining after completion of specified couplet movments Read more