Deadlift | WOD 8.16.18

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Deadlift 

3 – 3 – 3

Build per set.

Post loads to comments.

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Three rounds for time of:

250m Run
15 Deadlift, 225/155lbs
10 Handstand Push-ups

Scale the HSPU to box piked HSPU or push-ups.

Post time and Rx to comments.

Push Jerk | WOD 8.15.18

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Push Jerk

3 – 3 – 3 – 3 – 3

Build per set to a heavy triple for the day.

Post loads to comments.

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Four Sets
AMRAP in 3 minutes:

8 box jumps, 24/20″
6 pull-ups
4 burpees
Rest 2 minutes between sets.

Post rounds + reps and Rx for each set to comments.

Clean Complex | WOD 8.14.18

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EMOM for 10 minutes:

Clean Pull + Power Clean + Hang Power Clean

Start around 60% and build if it’s feeling good.

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5 sets not for time:

10-20 second Ring Support
10 (total, alternating) Weighted Cossack Squats
6-8/side Half Kneeling DB Press @21X1 tempo

Post loads to comments.

Split Squat | WOD 8.13.18

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Three sets:

Rear Foot Elevated DB Split Squat@2020 tempo; 6-8 reps per leg
Rest 1 minute
Chin-up; 4-6 reps
Rest 1 minute
Side Plank; 20-30 seconds per side
Rest 1 minute

Try to go a little heavier than last week on the DB RFESS. Add weight to the chin-ups if 4-6 is no problem. If you are using a band, use the thinnest band that allows you to perform 4-6 reps.

Post loads to comments.

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4 sets, every 6 minutes:

30 Wallball, 20/14#
600m Run

Post times and Rx to comments.

Partner Workout 8.11.18

Partner Chipper:

For Time:
In teams of 2, one partner working at a time. Partition the reps however desired.

1600m Run
80 Wallball Shots, 20/14#
60 Burpees over the bar (lateral)
40 Shoulder to Overhead, 185/125#
60 Burpees over the bar
80 Wallball Shots, 20/14#
1600m Run

40 minute cap

Back Squat | WOD 8.10.18

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Back Squat @33X1 Tempo

2 – 2 – 2 – 2 – 2

Build per set to a heavy double for the day.

Post loads to comments.

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6 sets:

3 thrusters, tough but unbroken
rest 20 seconds
200m run
rest 1 minute

Pick a challenging weight for the thrusters. Try to push the run each time.

Post load used as well as fastest/slowest round.

Deadlift | WOD 8.9.18

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Deadlift

5 – 5 – 5

Build per set.

Post loads to comments.

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AMRAP in 12 minutes:

12 kettlebell swings, 32/24kg
18 air squats
24 double unders

Post rounds and Rx to comments.

Push Press | WOD 8.8.18

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Push Press

8 – 8 – 8

Build per set.

Post load to comments.

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20 minutes for quality:

10/leg Lateral Box Step-up
8-10 Strict Toes to Bar or Hanging Leg Raise
50m Single Arm Farmers Carry – heavy

Clean Complex | WOD 8.7.18

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Clean Complex

1 Clean Deadlift + 1 Hang Power Clean + 1 Hang Clean

Build to something heavy but technically sound in about 12 minutes.

Post load to comments.

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5 rounds for time:
10 single arm DB hang power cleans to OH, 50/35# (5 per side; all on one side, then the other side)
10 burpee box jump, 24/20”

Post time and Rx to comments.

Split Squat | WOD 8.6.18

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Sixth Fittest in the World! Congratulations to Coach Martha on her appearance at the 2018 CrossFit Games.


Three sets:

Rear Foot Elevated DB Split Squat@2020 tempo; 6-8 reps per leg
Rest 1 minute
Chin-up; 4-6 reps
Rest 1 minute
Side Plank; 20-30 seconds per side
Rest 1 minute

Try to go a little heavier than last week’s 8s on the DB RFESS. Add weight to the chin-ups if 4-6 is no problem. If you are using a band, use the thinnest band that allows you to perform 4-6 reps.

Post loads to comments.

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4 sets, every 5 minutes:
200m run
10 wall balls, 20/14#
10 pull-ups
200m run

Try to keep times consistent across all four sets. Post times and Rx to comments.

Back Squat | WOD 8.3.18

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Back Squat @33X1 tempo

3 – 3 – 3

Build per set.

Post loads to comments.

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AMRAP in 8 minutes:

4 Shoulder to overhead, 115/80lbs

8 Toes to bar

––Rest 2 minutes––

800m run

Post rounds + reps and Rx for the AMRAP, and time for the run.

Deadlift | WOD 8.2.18

 

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Deadlift 

2 – 2 – 2

Build per set.

Post load to comments.

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AMRAP in 12 minutes:

10 Kettlebell Swings, 32/24kg
15 air squats
10 push-ups

Post rounds + reps and Rx to comments.