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7-28-15 Turbo Training
TABATA! 20 seconds of work, followed by 10 seconds of rest. 8 rounds of each movement. KB Clean & Press Lateral Lunge Push Up Jacks Alt. Side Plank Burpees Jumping Pull Ups AbMat Sit Ups Air Squats
7-28-15 CrossFit
Strength: Deadlift 5×3 WOD: E3MOM (Every 3 Minutes on the Minute), 5 rounds. 3 Deadlifts (Sc) 135/95 (Rx) 225/135 (Rx+) 315/225 6 OTB Burpees 9 Toes 2 Bar (Sc) K2E 12 Plyo Push Ups
7-27-15 Turbo Training
Descending Ratio Ladder Perform each movement for the prescribed amount of time for that round. Perform all 5 movements at the given round’s work to rest ratio, before moving on to the next round. Single Leg DB RDL w/ row Single Arm OH Walking Lunge Bird Dog Push Ups Pistols from Box SL Leg Raise
7-27-15 CrossFit
Strength: Step Ups 5x5ea WOD: 7 Rounds 25min Cap 7 Front Squats (Sc) 95/65 (Rx) 115/75 (Rx+) 155/95 7 C2B Pull Ups 7 KB Swings (Sc) 44/35 (Rx) 53/44 (Rx+) 70/53 7 V-Ups
7-24-15 Turbo Training
“Mix Bag” 7min AMRAP 10 OH Walking Lunge w/Plate 10 Hollow Rocks 30 Jump Rope Singles Rest 2min 7min EMOM 5 KB Clean & Press 5 Burpees Rest 2 min 7min to Complete 30 Pull Ups/ Ring Rows 40 AbMat Sit Ups 50 Air Squats Then with no rest Run 800m or Row 750m
7-24-15 CrossFit
“Cindy” Or “Mary” “Cindy” 20min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats “Mary” 20min AMRAP 5 HSPU 10 Alt Pistols 15 Pull Ups
7-23-15 Turbo Training
“Laps and Ladders” For time: 40min Cap 400m Run 4 Ladders: 2in each w/ high knee 30 Broad Jumps 30 V-Ups 400m Run 4 Ladders: 2in each lateral 30 Pike Push Up 30ea Alt DB Row 400m Run 4 Ladders: 2in 2out linear 30 Jumping Lunge 30 Birddog Plank 400m Run 4 Ladders: 2in 2out […]
7-23-15 CrossFit
For Time: 35min Cap 1000m row 20 Pull Ups 30 Power Cleans (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 40 OTB Burpees 30 Front Rack Lunges (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 20 MB Sit Up Throws (Sc) 14/10 (Rx) 20/14
7-22-15 Turbo Training
Descending Round Format. 40min Cap 5 Rounds: 10 DB Squat Cleans 10 DB Push Press 10 DB Plank Row 4 Rounds: 10 Wallballs 10 Kickbacks on MB 10 MB Slams 3 Rounds: 10 Step Ups 10 Box Push Ups 10 Hollow Rocks 2 Rounds: 10 Lateral Lunge 10 Burpees 10 Shotguns 1 Round: Run 800m […]
7-22-15 CrossFit
Strength: Thruster WOD: 5 Rounds. 20min Cap 10 Thrusters (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 10 Ring Push Ups 10 Box Jumps *as tall as safely possible 20 DU Note: Score includes box jump height.