Welcome to the official High Altitude CrossFit Blog

:::::::::::::::::::::::::::::::::: http://www.highaltitudecrossfit.com 970-343-9040 :::::::::::::::::::::::::::::::::::::::::::

Tuesday, April 25, 2017

Strength: Squat Clean & Jerk
3 reps 50%x2
3 reps 60% x2
3 reps 70%
2 reps 80%

Wod: Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 315 lb.
Stop at 20 minutes.

Monday, April 24, 2017

WOD: "Monday Mash" Courtesy of CrossFit Linchpin
9-15-21 reps for time of: 
Calories, Rowing 
Power Snatch 115/80 
5 Rounds for time of: 
15 GHD Sit-ups 
10 Ring Dips, strict 
1 Legless Rope Climb, 15 ft 
3 Rounds for time of: 
15 Back Squats 135/95 
15 Burpees, bar-facing 
*Rest 5 minutes between each

Friday, April 21, 2017

Strength: Split Jerk out of a rack load from a empty bar ahap

WOD: Run 800 x 2 Rest 2 Min between runs
Run 400 X 2 Rest 90 Sec between runs
Sprint 200 x 2 Rest 1 min between sprints

Thursday, April 20, 2017

Emom: 12 Min
Odd: 15/12 Box Jumps 24/20
Even: 3 Stone 2 Shoulder ahap


WOD: Amrap 7 min
28 DU
7 Power Cleans 135/95



Wednesday, April 19, 2017

Strength:Squat Clean
5 Reps @ 60%
3 Reps @ 70% x2
2 Reps @ 80% x2

WOD: 4 Rounds
Run 400 Meters
20 Ab Mat Sit Ups
10 Push Jerk 115/75


Tuesday, April 18, 2017

Strength: Over Head Squat
3-3-3-3-3

WOD: 21-15-9
Cal Row
KB Swings 2/1.5 Pood
Burpees

Monday, April 17, 2017

Wow: "Monday Mash" Courtesy of Crossfit Linchpin
3 Rounds for time of: 
25 Power Snatch 75/55 
25 Front Squats 75/55 
5 Rounds for time of: 
12 Toes-to-bar 
9m Handstand Walk 
6 Deadlifts 275/185 
For time: 
60 Push-ups 
40 Pull-ups 
20 Thrusters 115/80 
*Rest 5 minutes between workouts 

Thursday, April 13, 2017

Row 500 Meters X 4
Warm Up Hang Power Clean And Front Squat Between Rows



Strength: Front Squat
5-5-3-3-3 (2 Second Pause @ Bottom On The 3's)


Wod: Amrap 8 Min
10 Burpess
5 Hang Power Cleans 185/135


Wednesday, April 12, 2017

WOD: For Time
40-30-20-10
Wall Ball 20/14
Toes 2 Bar
HSPU


Strength: SDHP
3-3-3-3-3



Tuesday, April 11, 2017

Strength: Strict Press
5-5-3-3-1-1


WOD: "Helan"
3 Rounds
Run 400 Meters
21 KB Swings 1.5/1 Wood
12 Pull Ups

Monday, April 10, 2017

WOD: "Monday Mash" Courtesy of CrossFit Linchpin 
For time as a 2-person team:
400 Double-unders 
200 Ring dips 
100 Squat Cleans 225/155
50 Rope Climbs, 15 ft
*Repeat from 02.22.2016
*Split the reps between the 2 people as desired, but all DU's must be done before beginning ring dips, etc.

Friday, April 7, 2017

Strength: Hang Power Snatch
3-3-3-3-3


WOD: 21-15-9
Power Snatch 95/65
Box Jumps 30/24

Thursday, April 6, 2017

Conditioning: Run 800 Meters For Time X 2 Rest 2 Minutes between runs.


Strength: Back Squat
7-7-5-5-3-3


WOD: Amrap 15 Min
100 Meter Sled Pull 45/25
20 KB Swings 1.5/1 Pood
10 Pistol Squats Alternating

Wednesday, April 5, 2017

Row 1000 Meters

WOD: "Desforges"
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Tuesday, April 4, 2017

Strength: 3-3-3-3-3
Clean And Jerk


WOD: 10-9-8-7-6-5-4-3-2-1
Ring Dips
Push Press 135/95


Post: 150 Ab Mat Sit Ups for time

Monday, April 3, 2017

WOD: "Monday Mash" Courtesy of Crossfit LinchPin
10 Rounds for time of: 
1 Legless Rope Climb, 15 ft 
10 Burpees 
20 Double-unders 
3 Rounds for time of: 
15 Overhead Squats 95/65 
15 Toes-to-bar 
5 Ring Muscle-ups 
21-15-9 reps for time of: 
Kettle Bell Swing 70/53 
Thruster 115/80 
*Rest 5 minutes between workouts

Wednesday, March 29, 2017

Strength: Power Clean. Working from a empty bar loading by 20/10 each lift. Work up to a heavy one rep.


WOD: Amrap 15 Min
Row 250 Meters
5 Man Makers 30/15 

Post: Tabata ab athletes choice 

Tuesday, March 28, 2017

Strength:
5x5 Weighted Pull Ups
5x5 Deficit HSPU
5x5 Dead Lift
5x8 Toes 2 Bar


WOD: Amrap 6 Min
10 SDHP 75/55
10 Push Ups

Monday, March 27, 2017

Wod: "Monday Mash"
For time: 
1.5 Mile Run 
"Isabel" at 115/80 
1.5 Mile Run 
"Grace" at 115/80 
1.5 Mile Run 
"Elizabeth" at 115/80
*Elizabeth is done with squat cleans

Friday, March 24, 2017

WOD: Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.
Women use 65 lb.

Wednesday, March 22, 2017

Strength: Back Squat
5-5-5-5-5
Do a 30 sec hollow rock between sets

Emom 6 Min
3 Squat Clean @ 60%

Wod: Amrap 12 Min
3 Stone 2 Shoulder 140/95
6 Box Jumps 24/20
9 Push Press 95/65

Tuesday, March 21, 2017

Strength: Power Snatch
2-2-2-2-2 Touch and Go
20 Sec L-Sit between sets

Wod: 4 Rounds
Run 400 Meters
20 Ring Dips
10 SDHP 135/95
5 Rope Climbs

Monday, March 20, 2017

WOD: "Monday Mash" Courtesy Of CrossFit LinchPin
2 Rounds for time of: 
50 Wallball Shots 20/14
5 Clean & Jerks 225/155 
For time: 
40 Pull-ups, strict 
80 Push-ups 
40 Pistols 
21-15-9 reps for time of: 
Deadlift, 225/155 
Double-unders (4x reps) 
*Rest 5 minutes between workouts

Friday, March 17, 2017

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Thursday, March 16, 2017

WOD: For Time
Row 1000
50 Kb Swings 1.5/1 pood
Row 800
40 Kb Swings
Row 600
30 Kb Swings
Row 400
20 Kb Swings
Row 200
10 Kb Swings

Wednesday, March 15, 2017

Strength: Bench Press
5-5-5-5-5

WOD: Amrap 20 Min
5 Push Jerk 155/115
10 Box Jumps 24/20
200 Meter shuttle sprint (50 meter shuttles)

Tuesday, March 14, 2017

Strength: Front Squat
5-5-3-3-2
Do 5 weighted ring dips before between and after sets

WOD: 21-15-9
Dead Lift 225/155
Thrusters 95/65

Monday, March 13, 2017

WOD: "Monday Mash" Courtesy of CrossFit LinchPin
3 Rounds for time of: 
15 Calories, Assault Bike 
15 Power Snatch 75/55 
For time: 
40 Handstand Push-ups 
20 Back Squats 225/155 
10 Rope Climbs, 15 ft 
4 Rounds for time of: 
11 Burpees, bar-facing 
9 Power Cleans 155/105 
*Rest 5 minutes between workouts

Friday, March 10, 2017


WOD: Crossfit Open 17.3 
*Prior to 8:00, complete:
3 rounds of:
  6 chest-to-bar pull-ups
  6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
  7 chest-to-bar pull-ups
  5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups
  3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
  10 chest-to-bar pull-ups
  2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
   11 chest-to-bar pull-ups
  1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.

Thursday, March 9, 2017

For Time:
Row 2000 Meters
Then
3 Rounds:
Run 800 Meters
Rest 3 Minutes


Post: Tabata 2 Rounds back and forth
Ab Mat Sit Ups
Hollow Rock

Wednesday, March 8, 2017

Strength: Squat Clean
5-5-3-3-1-1
Do 15 Sec L-Sit Between Sets


Wod: Amrap 15 min
10 Bench Press 155/105
20 Ab Mat sit Ups
30 Double Unders

Tuesday, March 7, 2017

Strength: Dead Lift
7-7-5-5-3-3
Do 5 Deficit HSPUS between sets
Then
Split Jerk: Load from a empty bar ahap

Wod: Amrap 8 Min
5 Burpees
10 Med Ball Cleans 20/14
5 Kb swings 2.5/2 Pood

Monday, March 6, 2017


WOD: "Monday Mash" Courtesy of Crossfit Linchpin
Ascending "Elizabeth" 
9-15-21 reps for time of: 
Squat Clean 135/95 
Ring dips 
4 Rounds for time of: 
12 Toes to bar 
12 Push Jerks 135/95 
12 Box Jumps 24"/20" 
"SQT" 
3 Rounds for time of: 
10 Ground to Overhead 95/65 
200yd Shuttle Run (50yd x 4) 
*Rest 5 minutes between workouts

Friday, March 3, 2017

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Thursday, March 2, 2017

WOD: 5 Rounds
Row for 5 minutes
rest for 5 minutes

Do 5 Stone 2 Shoulder Between Rows

Wednesday, March 1, 2017

Strength: Hang Power Clean
5-5-3-3-3-2-2-2-2
Do a 10 Second L-Sit between sets


WOD: Amrap 7 Min
5 Ring Muscle Ups
10 KB Swings 2/1.5 Pood

Tuesday, February 28, 2017

Strength: Back Squat
5-5-3-3-3
5 HSPU between sets


WOD: 21-18-15-12-9-6-3
OHS 135/95
Toes 2 Bar
Ring Dips

Monday, February 27, 2017



WOD: "Monday Mash" Courtesy of CrossFit Linchpin 
3 Rounds for time of: 
15 Power Cleans115/80 
45 Double-unders 
15 Push Jerks 115/80 
45 Double-unders 
For time: 5-4-3-2-1 reps of: 
Rope Climb, 15 ft 
*400m after each set of climbs 
2 Rounds for time of: 
25 GHD Sit-ups 
20 Calories, Rowing 
15 Front Squats, 155/105 
*Rest 5 minutes between workouts

Friday, February 24, 2017

WWorkWorkout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-oversFor time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutesorkout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes

Thursday, February 23, 2017

Strength: Emom 6 Min
Stone 2 Shoulder 3 Reps



WOD: For Time
50-40-30-20-10
Slam Ball 50/25
Row Cal
Ab Mat Sit Ups

Wednesday, February 22, 2017

Strength: Bench Press
8-8-8-6-6-6-4-4-4-2-2-2
Do 5 Strict Pull Ups between sets


WOD: 3 Rounds
Run 400 Meters
20 Power Cleans 155/115

Tuesday, February 21, 2017

Strength: OHS
3-3-3-3-3
Do 10 V-Ups between sets



WOD: Amrap 12 Min
6 HSPU
8 KB Swings 2/1.5 Pood
12 Pistol Squats Alternating

Monday, February 20, 2017

Wod: "Monday Mash" Courtesy of CrossFit Linchpin
21-15-9 reps for time of: 
Power Snatch 115/80 
Toes-to-bar 
Box Jump 24/20 
For time: 
80 Wall Balls 20/14 
800m run 
3 Rounds for time of: 
20/15 Calories, Assault Bike 
15 Pull-ups 
10 Deadlifts 255/175 
*Rest 5 minutes between workouts

Friday, February 17, 2017

Tabata Slam Balls


Strength: Power Snatch off Boxes


WOD: Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.

Post: 100 Ab Mat Sit Ups For Time 

Thursday, February 16, 2017

Emom 10 Min
Odd: Row 200/150 Meters
Even: Plank 45 Sec


Strength: Thruster
2-2-2-2-2


WOD: For Time
10-9-8-7-6-5-4-3-2-1
Dumbell Clusters
40/20
HSPU

Wednesday, February 15, 2017

Strength: Dead Lift
5-5-3-3-3
70-75-80-85-85 %


WOD: Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
155-lb. deadlifts, 9 reps
12 push-ups
15 box jumps, 24-in. box

Tuesday, February 14, 2017

Strength: Squat Snatch
50x5,60x5,70x3x2,80x2x2


WOD: For Time
21-15-9
Wall Ball Shots 20/14
Toes 2 Bar
Ohs 75/55
100 Push Ups
9-15-21
Wall Ball Shots 20/14
Toes 2 Bar
Ohs 75/55

Monday, February 13, 2017

WOD: "Monday Mash" Courtesy of CrossFit LinchPin

12-9-6 reps for time of: 
Clean & Jerks 155/105 
Ring Muscle-ups 
2 Rounds for time of: 
30 Calorie Row 
30m Handstand Walk 
3 Rounds for time of: 
400m Run 
4 Front Squats, 205/145 
40 Double-unders 
*Rest 5 minutes between workouts

Friday, February 10, 2017

Strength: Bench Press
10-9-8-7-6-5-4-3-2-1
Do 10 Back Ext between sets


Wod: 2 Rounds
25 Burpees
25 Kb Swings 2/1.5 Pood
25 Box Jumps 30/24
25 SDHP 95/65
100 Du's
25 Strict Press 95/65

Thursday, February 9, 2017

Row 500 Meters


Strength: Squat Clean Off Boxes
2-2-2-2-2


WOD: Amrap 20 Min
5 Ring Mu's
10 Front Squat 95/65
15 Cal Row

Wednesday, February 8, 2017

Strength: Back Squat
4-4-2-2-1
70/75/80/85/PR
Do 10 Kipping Toes 2 Bar between sets for a total of 40 repetitions.

WOD:Workout 12.2
Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
75-lb. snatches, 30 reps
135-lb. snatches, 30 reps
165-lb. snatches, 30 reps
210-lb. snatches, as many reps as possible

Tuesday, February 7, 2017

Strength: Power Clean
4-4-2-2-1
70/75/80/85/PR
Do 10/7 Deficit Handstand Push Ups off 45/25 plates between sets for a total of 40 repetitions.


Wod: Amrap 5 Min
25' Handstand Walk
5 Power Cleans 95/65

Monday, February 6, 2017

WOD: "Monday Mash" Courtesy of CrossFit Linchpin
21-15-9 reps for time of: 
Thruster 135/95
Pull-up, strict 
3 Rounds for time of: 
400m run 
20 Push-ups 
20 Overhead Squats 95/65 
30-25-20 reps for time of: 
GHD Sit-up 
Calories, Rower 
*Rest 5 minutes between workouts

Tuesday, January 31, 2017

Strength: Front Squat
5-3-5-3-5-3
Do 30 foot HandStand Walk Or 20 Shoulder Taps Between Sets


WOD: Amrap 10 Min
4 Pistol Squats (2 Each Leg)
6 SDHP 115/70
8 KB Snatches 1.5/1 Pood
10 K 2 E

Monday, January 30, 2017

WOD: "Monday Mash" Courtesy of CrossFit Linchpin
For time as a 2-person team: 
100 Thrusters 95/65 
80 Burpee Box Jumps 24/20 
60 Bar Muscle-ups 
4k Row 
2 Mile run 
For time as a 2-person team: 
50 Power Cleans 155/105 
50 Overhead Squats 155/105 
For time as a 2-person team: 
100 GHD Sit-ups 
100 Calories, Air Assault Bike 
*Rest 5 minutes between workouts 

Friday, January 27, 2017

Strength: Bench Press
3-3-3-3-3
Do a 15 sec L-sit hold


WOD: 20-18-16--14-12-10-8-6-4-2
Wall Ball
Ring Dips
KB Swings 2/1.5 Pood

Thursday, January 26, 2017

WOD:
Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Wednesday, January 25, 2017

Strength: Power Snatch
3-3-3-3-3


WOD: As far as possible in 12 minutes of:
30 Double Unders
10 Power Snatch
30 Double Unders
11 Power Snatch
30 Double Unders
12 Power Snatch
ect, ect, ect...

Tuesday, January 24, 2017

Emom 12 Min
Odd: Stone 2 Shoulder (Ahap)
Even: 8 Burpee Box Jumps 24/20


WOD: "Fran"
21-15-9
Thrusters 95/65
Pull Ups

Monday, January 23, 2017

WOD: "Monday Mash" Courtesy of CrossFit Linchpin
3 Rounds for time of: 
30 Calories, Assault Bike 
10 Clean & Jerks 185/135 
3 Rounds for time of: 
15 Front Squats 185/135 
5 Rope Climbs, 15 ft 
3 Rounds for time of: 
15 Toes-to-bar 
15 Deadlifts 185/135 
15 Handstand Push-ups 
*Rest 5 minutes between workouts

Friday, January 20, 2017

Strength: Power Clean
3-3-3-3-3 Touch & Go

WOD: "The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Thursday, January 19, 2017

Split Jerk
Work from a empty bar
3-3-3-3-3

Emom 8 Min
Odd: Row 20/15 Cal
Even: 10/8 Strict Pull Ups


WOD: Amrap 20 Min
5 Bar MU
10 Wall Ball
15 Cal Row


Wednesday, January 18, 2017

Strength: OHS
3-3-3-3-3


WOD: Amrap 9 Min
4 Squat Snatch 155/105
8 Toes 2 Bar


Post: Tabata Plank

Tuesday, January 17, 2017

Strength: Dead Lift
10-10-10 Touch & Go


WOD: 2 Rounds
20 Dead Lift 185/135
15 Bar facing burpees
10 Ring Muscle Ups

Post: Tabata V-Ups

Monday, January 16, 2017

Strength: Bench Press
7-7-7-5-5-5-3-3-3-1-1-1
1 Sec Pause @ Bottom


WOD: Amrap 12 Min
3 Pistol squats each leg (6 Total)
6 Hang Clean&Jerk 155/105
9 HSPU


Post: Tabata Hollow Rock


Friday, January 13, 2017

Strength: Back Squat
7-7-5-5-3-3 (2 Sec Pause @ bottom of the 3's)
Do 5 Bar MU between sets or 2 rope climb


WOD: 3 Rounds
20 Front Squat 95/65
20 Ring Dips
20 Push Press 95/65
20 Box Jumps 24/20

Thursday, January 12, 2017



WOD: Row 500 Meters X 8 (Goal Pacing 145/158
5 Power Cleans off boxes between rows

Wednesday, January 11, 2017

3 Rounds
10 Back Ext
10 Burpees


EMOM: 10 Min
Odd: 15 Pull Ups
Even: 5 Heavy Dead Lifts

Amrap: 15 Min
10 Push Ups
10 KB Swings 2/1.5

Tuesday, January 10, 2017

Row 400 X 3 (Mash with roller between rows)

Strength: Squat Clean & Jerk
50x2, 60x2, 70x2, 80x2, 90x1


WOD: For Time
10 Thrusters 135/95
50 DU's
8 Thrusters
40 DU
6 Thrusters
30 DU
4 Thrusters
20 DU
2 Thrusters
10 DU

Monday, January 9, 2017

WOD: " Monday Mash" Courtesy of CrossFit Linchpin
3 Rounds for time of: 
15 Toes-to-bar 
12 Box Jumps 24/20 
9 Overhead Squats 155/105 
9-15-21 reps for time of: 
Power Clean 135/95 
Handstand Push-up 
For time: 
50 GHD Sit-ups 
40 Pull-ups, strict 
30 Back Squats 225/155 
*Rest 5 minutes between workouts

Friday, January 6, 2017

Row 300 Meters X 3 (Use Roller To Mash Between Rows)


Bench Press:
6-6-6-4-4-4-2-2-2 (1 Sec Pause @ Chest)


WOD: Amrap 5 Min
5 Toes 2 Bar
5 Dead Lifts 225/155
Rest 4 Min
Repeat for 2 Cycles

Thursday, January 5, 2017

Row 1000 Meters


WOD:For Time
100 Box Jumps 24/20
90 Wall Ball Shots 20/14
240 DU's
70 Push Press 95/65
60 Pistol Squats Alternating
50 Slam Balls 50/25
40 HSPU's
30 Hang Power Cleans 135/95
20 MU's
10 Stone 2 Shoulder 140/95

Wednesday, January 4, 2017

Strength: Bench Press
6-6-6-4-4-4-2-2-2
1 Second Pause @ Chest

60 Sec Plank Between Sets

WOD: Amrap 10 Min
5 Chest 2 Bar Pull Ups
10 KB swings 1.5/1 Pood
15 Ab Mat Sit Ups



Tuesday, January 3, 2017

Strength: Front Squat
5-5-3-3-1-1
5 HSPU Between Sets



WOD: For Time
21-18-15-12-9-6-3
Front Squat 115/75
Burpees Over the bar
Alternating Dumb Bell Snatch 60/30




Friday, December 30, 2016

Pre: Tabata Squats

Strength: Tabata Squats


Strength: Back Squat
5-5-3-3
70/75%  -   80//85% (Try no belt)


WOD: For time
 21-15-9
Thrusters 95/65
Ring Dips
Toes 2 Bar

Thursday, December 29, 2016

Split Jerk From Boxes
Work Up to a heavy single


WOD:10-9-8-7-6-5-4-3-2-1
SDHP 115/75
HSPU

Wednesday, December 28, 2016

Strength: Dead Lift
2-2-2-2-2
Work uptown 90%
10 V-ups Between Sets for a total of 40

WOD: 7 Rounds
Row 300 Meters
20 Wall Balls 20/14
10 Chest 2 Bar Pull Ups

Tuesday, December 27, 2016

Strength: Squat Snatch
2-2-2-2-2 Work Up to 90%
Do 10 Ring Dips Between Sets For a total of 40 Reps


WOD: AMRAP 3 Min
1 Squat Snatch 135/95
2 Bar Muscle Ups
3 Push Press 135/95
Repeat for 5 cycles
Rest 1 Minute between cycles

Sunday, December 25, 2016

Friday, December 23, 2016

Strength: Squat Snatch
5-5-3-3-3-2-2


WOD: For Time
100 DU's
21-15-9
HSPU
Ring Dips
Push Ups
100 DU's