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7/31/14

Thursday, July 31st, 2014

Main – CrossFit Thursday Back Squat 2×10 @ 75% Back Squat (Thursday Back Squat 2×10 @ 75%) If you need to drop weight so that you can make all 10 reps please do so- this should not be any other rep scheme so adjust accordingly. Metcon (Time) Kelli and QB’s Bday team wod 2 rounds […]

7/30/14

Wednesday, July 30th, 2014

Main – CrossFit Overhead Squat (3×5 go heavier than last week by 5#’s if poss) Metcon (3 Rounds for time) Three rounds for time of: Run 1 lap 50 Double-Unders 10 power cleans 135/95 Rest 3 minutesif weight is too heavy then pick one that is still heavy for you….no sandbagging this one- even if […]

7/29/14

Tuesday, July 29th, 2014

Main – CrossFit Shoulder Press (2x 5-8 reps heavier than last week if poss) Deadlift (2x 5-8 reps heavier than last week ) power clean + clean (4 sets of complex ) power clean + full clean- you may drop bar between repswarm up then try to hit the 4 sets at 75-80% of your […]

7/28/14

Monday, July 28th, 2014

Main – CrossFit Week 4 Monday Front Squat 75%x2 80%x2 85%x2 90%x2 95%x2 80%x4 75%x6 Front Squat (Week 4 Monday Front Squat 75%x2 80%x2 85%x2 90%x2 ) post highest set in measure and rest in comment box Power Snatch (15 mins- work up to max for the day) the max for the day means heavy […]

7/27/14

Sunday, July 27th, 2014

Main – CrossFit Metcon (Time) make up day

7/26/14

Saturday, July 26th, 2014

Main – CrossFit Metcon (Time) Five rounds for time of: 5 Power Cleans (155/105 lbs) 10 Front-Racked Reverse Lunges (155/105 lbs) 15 Burpees Over the Barbell

7/25/14

Friday, July 25th, 2014

Main – CrossFit Shoulder Press (2 sets of 6-8post highest set) 5 #’s heavier than tues 2nd set you can lower or stay at same way- adjust measure as needed Deadlift (2 sets of 6-8 up from last week by 5-10#’a) these should gradually go up 5 pounds or more over next few weeks but […]

7/24/14

Thursday, July 24th, 2014

Main – CrossFit Thursday Front Squat 2×10 @ 75% Front Squat (Thursday Front Squat 2×10 @ 75%) Warm these up a bit so that you are ready- suggested is 6 x40% and 4×50% and 4×60% If you had to split your sets up in less than 2×10 last week then go back to that weight […]

7/23/14

Wednesday, July 23rd, 2014

Main – CrossFit “HERO WOD” Overhead Squat (go up in weight per set if good reps) Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 Milewomen’s weight is 105 *scale as needed 1 mile is to street corner past fire station and […]

7/22/14

Tuesday, July 22nd, 2014

Main – CrossFit Shoulder Press Set 1: Same weight as fri 8 reps Set 2: 90% of Set 1, 8 reps Deadlift Set 1: Same weight as fri 5-8 reps Set 2: 90% of Set 1, 5-8 reps Split Jerk (emom 10 – 2 reps- 75-80% of max) from rack Metcon (AMRAP – Reps) 5 […]

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