Welcome to the official High Altitude CrossFit Blog

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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

Thursday, December 22, 2016

WOD: 12 Days of Christmas
1 Dead Lift 365/255
2 MU
3 Ston 2 Shoulder 140/95
4 Chest 2 Bar Pull Ups
5 KB Swings 2/1.5 Pood
6 Burpees
7 Med Ball Cleans 20/14
8 Knees 2 Elbow
9 Hang Power Cleans 155/105
10 Box Jumps 30/24
11 Squat Cleans 155/105
12 Rope Climbs

Wednesday, December 21, 2016

Strength: Front Squat
2-2-2-2-2
3 Sec Pause @ botton if you can. Work up to 90%


WOD: Task Priority "Fight Gone Bad" 
3 Rounds, each for time of: 
25 Wall Ball Shots 20/14 
25 Sumo Deadlift Highpull 75/55 
25 Box Jumps 24"20 
25 Push Press 75/55 
25 Calories, rowing 

Tuesday, December 20, 2016

EMOM: 12 Min
Odd: 5 Bar Mu (Mod Chest 2 Bar)
Even: 5 Deficit HSPU



EMOM: 12 Min
Odd: 3 Clean & Jerk 205/125
Even: 10 Toes 2 Bar


WOD: Amrap 6 Min
2 Burpees
2 Hang Clean & Jerk 185/115
4 Burpees
4 Hang Clean & Jerk
6 Burpees
6 Hang Clean & Jerk
8 Burpess
8 Hang Clean & Jerk
10
10........










Monday, December 19, 2016

WOD: "Monday Mash" Courtesy of CrossFit Linchpin

5 Rounds for time of: 
7 Thrusters 135/95 
1 Legless Rope Climb, 15ft 
4 Rounds for time of: 
400m run 
15 Hang Power Snatch 95/65 
3 Rounds for time of: 
80 Double-unders 
40 Air Squats 
20 Deadlifts 185/135 
*Rest 5 minutes between workouts

Friday, December 16, 2016

Conditioning: Row 600 Meters X 3
200 Moderate
200 Easy
200 Hard


Strength: Back Squat
3-3-3-3-3


WOD: 10-9-8-7-6-5-4-3-2-1
Push Press 95/65
Back Rack Lunges Each Leg 95/65
Ab Mat Sit Ups Double the reps



Thursday, December 15, 2016

2 Rounds
Row 300 Meters
10 Burpees Over The Rower

Strength: Power Snatch From Blocks
3-3-3-3-3
Do 10 V-Ups Between Sets


WOD: For Time
Row 1000 Meters
100 Dumb Bell Snatch 50/25
100 Push Ups

Wednesday, December 14, 2016

Strength: Emom 5min
7 Front Squat 205/115


WOD: Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, 36-in. box

Tuesday, December 13, 2016

Strength: Dead Lift
7-7-5-5-3-3-3
Do 15 Second Hand Stand Hold with active shoulders between set of Dead Lift

WOD: Amrap 8 Min
3 Stone 2 Shoulder 140/95
6 HSPU

Post: Plank Max Effort X 3
Rest 90 Sec Between Efforts

Monday, December 12, 2016

WOD: "Monday Mash" Courtesy of CrossFit Linchpin
21-15-9 reps for time of: 
GHD Sit-ups 
Ring Dips 
Overhead Squats 115/80 
3 Rounds for time of: 
50 Double-unders 
25 Kettlebell Swings 53/35 
5 Power Cleans 225/155 
5 Rounds for time of: 
15 Wallball Shots 20/14 
10 Burpees 
5 Ring Muscle-ups 
*Rest 5 minutes between workouts

Friday, December 9, 2016

Row 300 Meters X 3 For perfect form at Moderate pace


Strength: Power Clean From Blocks
3-3-3-3-3-3-3
Work up in weight as you go


WOD: For Time
27-21-18-15-12-9
Ghd Sit ups
Med Ball Cleans 20/14
Hang Power Cleans 95/65


Thursday, December 8, 2016

Strength: Front Squat
5-5-3-3-3
7 Deficit HSPU Between Rounds


WOD: 3 Rounds
100 DU'
10 OHS 155/115
10 Ring MU's

Wednesday, December 7, 2016

WOD: 4 Cycles AMRAP 3 Min
7 KB Swings 2/1.5 Pood
7 Burpees
Rest 2 Minutes between cycles

Strength: Clean High Pulls
50x5,60x5,70x3x2,80x2x2,90x1

Tuesday, December 6, 2016

Strength: Back Squat
5-5-3-3


WOD: For Time
13 Rounds Ascending reps
1 Box Jump 30/24
1 Power Snatch 135/95
1 Toes 2 Bar
2 Box Jumps
2 Power Snatch
2 Toes 2 Bar
3 Box Jumps
3 Power Snatch
3 Toes 2 Bar
Ect... To 13

Monday, December 5, 2016

WOD: "Monday Mash" Courtesy of CrossFit Linchpin
CrossFit Linchpin: Test 4 
2 Rounds for time of: 
18 Calorie Row 
15 Thrusters 95/65 
12 Chest-to-bar Pull-ups 
For time: 
5 Rounds of "Cindy" 
3 Rounds of "DT" 
1 Mile run 
In a 10 minute window: 
Establish a 1RM hang clean 
*Rest 10 minutes between each workout

Friday, December 2, 2016

Conditioning: EMOM 6 Min
10 Box Jumps 24/20
5 Slam Balls 50/25


Strength: Split Jerk
1-1-1-1-1

WOD: 5 Rounds
Row 300 Meters
20 Deficit Push Ups Off Plates
10 Front Rack Lunges 155/115

Thursday, December 1, 2016

Extended Warm Up:
Row 1000 Meters
30 Burpees to a 6" Target above
2 Min Double Unders


Strength: Bench Press
8-8-6-6-4-4-2-2
1 Sec Pause @ bottom for each rep


Wod: 5 Rounds
Row 300 Meters
20 Push Ups Off Plates
10 Front Rack Linges 155/115

Wednesday, November 30, 2016

Strength: Snatch
50x5,60x5,70x3x2,80x2x2,90x1

Then

10x4 Squat Snatch touch and go 95/65 rest 90 sec between sets

WOD: 7 Rounds
10 Toes 2 Bar
10 Ring Dips

Tuesday, November 29, 2016

Strength: Romanian Dead Lift
7-7-5-5-3-3

Then

Emom 5 Min
5/10 KB Swings 2/2.5 Pood (Russian is ok)

Then

Emom 6 Min
2 Turkish Get Ups Each Arm 

WOD: Amrap 8 Min
3 Hang Power Clean 205/155
6 Burpees
9 Chest 2 Bar Pull Ups 

Monday, November 28, 2016

General Warm Up


WOD: "Monday Mash" Courtesy of CrossFit LinchPin

4 Rounds for time of: 
40 Double-unders 
2 Rope Climbs, 15 ft 
2 Clean & Jerk 225/155 
27-21-15-9 reps of: 
Wall Ball Shot 20/14 
Power Snatch 75/55 
3 Rounds for time of: 
21 Calories, Rowing 
14 Handstand Push-ups 
7 Front Squats 205/145 
*Rest 5 minutes between workouts

Friday, November 25, 2016

General Warm Up


Emom 5 Min:
3 Squat Cleans 225/145
Then
Emom 5 Min:
15 HSPU


WOD: 3 Rounds
25 Med Ball Cleans 20/14
25 Box Jumps 24/20
25 Shoulder 2 Overhead 135/95

Thursday, November 24, 2016

Happy Thanksgiving



WOD: " The Goblet " Partner WOD
For Time
Run 200 M
100 DU's
Run 200 M
100 Sit Ups
Run 200 M
100 Wall Ball
Run 200 M
100 KB Swings
Run 200 M
100 Sec Plank

Wednesday, November 23, 2016

General Warm Up

Extended Warm Up 3 rounds
10 Ring Rows
10 Good Mornings With Bar 45/35
10 Thrusters With Bar 45/35


WOD: 12-9-6
Dead Lift 365/255
Bar Muscle Ups



Strength: Thruster
3-3-3-3-3 Build to a heavy set of 3

Tuesday, November 22, 2016

General Warm Up



Strength: Front Squats
5-5-5-3-3-3


WOD: Complete this sequence 5 times. 
Min 1: Burpee, Max Reps 
Min 2: Rest 
Min 3: Power Snatch  Max Reps 
Min 4: Rest 
Min 5: Abmat Sit-up, Max Reps 
Min 6: Rest

Monday, November 21, 2016

General Warm Up





WOD: "Monday Mash" Courtesy Of CrossFit Linchpin  

3 Rounds for time of: 
10m Handstand Walk 
10 Clean & Jerks 155/105 
2 Rounds for time of: 
400m Run 
10 Ring Muscle-ups 
For time: 
1000m row 
50 GHD Sit-ups 
*Rest 5 minutes between workouts

Friday, November 18, 2016

General Warm Up


Strength: Squat Snatch
50x5, 60x5, 70x3,80x2x2


WOD: Amrap 5 Min for 3 Cycles
3 Squat Snatch 115/70
1 Rope Climb
6 Squat Snatches
2 Rope Climbs
9 Squat Snatches
3 Rope Climbs
Ect. Ect. Ect
Rest 90 Sec Between Cycles

Thursday, November 17, 2016

General Warm Up


Conditioning:
Row 500 @ 1:58/2:10
Rest 30 Sec
Row 500 @ 1:55/2:07
Rest 45 Sec
Row 500 @ 1:52/2:04
Rest 60 Sec
Row 500 @ 1:49/2:01
Rest 75 Sec
Row 500 @ 1:46/1:58
Rest 90 Sec
Row 500 all out


WOD: 2 Rounds For Time
400 Meter Farmer Carry 2/1.5 Pood
30 Burpees Over Parallette
20 Alternating Weighted Pistol Squat 1/.5 Pood
10 Stone 2 Shoulder 140/95

Wednesday, November 16, 2016

General Warm Up


Strength: Barbell Complex
3 Push Press + 3 Push Jerk X 2
As heavy as possible loading from a empty bar


WOD: Amrap 9 Minutes
3 Clean & Jerk 205/140
30 DU's

POST: Alternating Tabata For 16 Rounds
Knee Push Ups
V-Ups

Monday, November 14, 2016

General Warm Up


WOD: "Monday Mash" Courtesy of CrossFit Linchpin
9-15-21 reps for time of: 
Overhead Squats 95/65 
Chest-to-bar Pull-ups 
4 Rounds for time of: 
400m run 
20 Wallball Shots 20/14 
10 Deadlifts 275/185 
AMRAP 7 minutes of: 
3 Bar Muscle-ups 
5 Handstand Push-ups 
7 Toes-to-bar 
*Rest 5 minutes between workouts.

Friday, November 11, 2016

General Warm Up


Skill: Every 30 Seconds for 4 Minutes
5 Muscle Ups Or 1 Rope Climb

Strength: Weighted Ring Dips 5-5-5-3-3-3
Do 10 Bent Over Bar Bell Rows Between Sets Athlete Chooses Weight


WOD: For Time
21-15-9
21 Box Jumps 30/24
15 Squat Cleans 115/75
100 DU's
15 Box Jumps
15 Squat Cleans
100 DU's
9 Box Jumps
9 Squat Cleans

Thursday, November 10, 2016

General Warm Up

WOD: Amrap 8 Min
Row 200 Meters
10 Hang Power Clean 95/65
5 HSPU

Strength: Strict Press 3-3-3-3-3
Push Press 3-3-3-3-3

Wednesday, November 9, 2016

General Warm Up

Strength: Bench Press
10-10-7-7-4-4-4-2-2-2

WOD: "Artie"
5 Pull Ups
10 Push Ups
15 Squats
5 Pull Ups
10 Thrusters 95/65

Tuesday, November 8, 2016

General Warm Up





WOD: For Time
100 Meter Front Rack Med ball Walking Lunge 20/14
30 Snatches for time 135/95
100 Meter Front Rack Med ball Walking Lunge 20/14
30 Clean And Jerk 135/95

Monday, November 7, 2016

General Warm Up


Strength: Dead Lift
7-7-5-5-3-3


EMOM 10 Min:
Even: 45 Sec Hand Stand Walks Rest 15 Sec
Odd: 45 Sec Ab Mat Sit Ups Res 15 Sec


WOD: 4 Rounds
20 SDHP 95/65
Run 400 Meters

Friday, November 4, 2016

General Warm Up


Strength: Find a Heavy Snatch Or Clean & Jerk


WOD:
Amrap 4 Min
5 Box Jumps 24/20
4 Toes 2 Bar
3 Power Snatch 125/80

Rest 2 Min

Amrap 4 Min
4 Box Jumps
3 Toes 2 Bar
2 Power Snatch 145/100

Rest 2 Min

Amrap 3 Min
3 Box Jumps
2 Toes 2 Bar
1 Power Snatch 165/115

Thursday, November 3, 2016

General Warm Up


Conditioning: Row 1500 Meters


WOD: For Time
100 DU's
5 Rounds
Row 500 Meters
25 KB Swings 2/1.5 Pood
100 DU's

Wednesday, November 2, 2016

General Warm Up

Conditioning: Run 800 meters Rest 90 Sec Run 800


Strength/Conditioning: Emom 10 Min
Even: 100 Meter Sled Pull or Push
Odd: 100 Foot Farmer Carry AHAP


WOD: AMRAP 14 Minutes
18 Bench Press 135/95
12 Ring Dips
9 Stone 2 Shoulder 140/95

Tuesday, November 1, 2016

General Warm Up


Strength: Back Squat
7-7-5-5-3-3
60/65-70/75-(80 with 2 Sec Pause at bottom)

For 10 Minutes:
Even: 45 sec work Toes 2 Bar 15 sec rest
Odd: 45 sec work Pull Ups 15 sec rest

WOD: Amrap 7 Min
5 Front Squat 185/135
5 burpee

Monday, October 31, 2016

General Warm Up


Strength: Hang Power Clean and Jerk
15 Min to Work



WOD: "Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Wednesday, October 26, 2016

General Warm Up


Strength: Back Squat
5-5-3-3-1-1

WOD: 2008 Games Dead Lift/Burpee
5 Rounds
5 Dead Lift 225/155
10 Burpees

Post: Tabata V-Ups

Tuesday, October 25, 2016

General Warm Up


Strength: Hang Power Snatch
3-3-3-3-3 Build to a heavy set of 3


WOD: 3 Rounds
Run 400 Meters
20 Power Snatch 75/55
Row 500 Meters
25 KB Swings 1.5/1 Pood

Monday, October 24, 2016

General Warm Up


WOD: "Monday Mash" Courtesy Of CrossFit LinchPin
3 Rounds for time of: 
100 Ft, Front Rack Lunge 135/95 
10 Clean & Jerks 135/95 
5 Ring Muscle-ups 
For time: 
25 Deadlifts 225/155 
25 Calories, Assault Bike 
21-15-9 reps for time of: 
L-sit Pull-up, strict 
L-sit Ring Dips, strict 
*Rest 5 minutes between workouts

Friday, October 21, 2016

General Warm Up



FITTEST GAMES

WOD: Qualifier One
For Time:
9-7-5-3-1
Squat Clean Thruster
*8 minute time cap
**See note on video below
Men will use one bar that ascends in weight from 135-165-195-225-255.
Women will use one bar that ascends in weight from 95-115-135-155-175.
WOD: Qualifier Two
For Time:
250m Row
Rest 2 Minutes
For Time:
21 Muscle Ups
*4 minute time cap

Thursday, October 20, 2016

General Warm Up



WOD: 10 Rounds
Row 500 Meters
10 Toes Thru Rings