WEDNESDAY, AUG 26TH

Crossfit Team Series is right around the corner!!! Make sure you put a team together! follow the link below:

http://games.crossfit.com/article/register-now-crossfit-team-series

A.) Mobility

B.) Death By Clean & Jerk (135/95)
Minute 1 –> 1 C&J
Minute 2 –> 2 C&J’s
Minute 3 –> 3 C&J’s
etc….
Continue this pattern until you can no longer complete the # of C&J’s within the minute. Score is last full Round completed + any other additional reps in the next minute.

TUESDAY, AUGUST 25TH

A.) Skillwork >> Handstand Pushups [strict & kipping]

B.) 5 Rounds For Time:
10 HSPU
300 Meter Row
50 Double Unders

 

 

MONDAY, AUGUST 24TH

[TGIM]

A. Max Effort 5 Rep Back Squat (20 Min)
B.) FOR TIME:
50 KBS (red/yellow)
25 Pull-Ups
50 KBS (red/yellow)
25 Pull-Ups
50 Wall Balls
100 Meter OH Walking Lunge w/ Plate (45/25)

FRIDAY, AUGUST 21st

[OCCF] says [TGIF]
A.) 60 Seconds Max Effort Rowing Sprint for Meters X 2
(5 minutes rest in between)

B.) 15.1 a
9 Minute AMRAP:
15 Toes-To-Bar
10 Deadlifts (115/75)
5 Snatches (115/75)

THURSDAY, AUGUST 20TH

Workout Of The Day:

A.) Skill Work : Muscle-Up Progression (20 Min)

B.) FOR TIME:
21 Р15 Р9   Overhead Squats (115/75)
9 Р7 Р5   Muscle-Ups

[Check out the above Muscle-Up progression video from Gymnast, Dusty Hyland for some tips before tomorrow’s workout!]

WEDNESDAY, AUGUST 19TH

Workout Of The Day:
A.) MOBILITY     (check out https://romwod.com/ to optimize your Range of Motion!)

B.) 5 – 4 – 3 – 2 – 1
Alternating Rope Climbs and Clean & Jerks.
CNJ’s go up in weight each round >>
5 at (135/95)
4 at (155/105)
3 at (185/115)
2 at (205/125)
1 at (225/135)

TUESDAY, AUGUST 18

Workout of the day:

A.) Strict Press
4 X 10

B.) 15 Minute AMRAP
30 Sit-Ups
25 Double Unders
15 Pull-Ups
10 HSPU

MONDAY, AUGUST 17

Check out Coach Kenny!

Workout of the Day:

A.) Pause Squat5 seconds up // 5 seconds down :
5-5-5-5-5

B.) 5 Rounds For Time
200 Meter Run
10 Front Squats [135/95]
10 Burpees over the Bar