Workouts for Week of: 2/19/18 – 2/24/18

Posted by Coach Brian on February 18, 2018
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Category: CrossFit Daily Workout
Mon, 2/19 A. Back Squat 10 @ 30% 10 @ 40% 10 @ 50% B. 18-16-14-12-10-8-6-4-2 of: Push Presses (95/65) Pistols (alternating) 15-min cap Tues, 2/20 A. Establish a 1RM Hang Power Clean B. 8-min AMRAP of: 30 Double-unders 10 Deadlifts (115/80) Wed, 2/21 For time: Row 500 meters 30 Sit-ups 25 KBS (53/35) 20 Pull-ups 15 Overhead Squats (95/65) 10 HSPUs 50 Burpees 10 HSPUs 15 Overhead Squats (95/65) 20 Pull-ups 25 KBS (53/35)

Workouts for Week of: 2/12/18 – 2/17/18

Posted by Coach Brian on February 12, 2018
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Category: CrossFit Daily Workout
Mon, 2/12 A. Pausing Front Squat 1 Rep On the Minute x 10 2 Second Pause in Bottom B. 21-15-9 reps for time of: Power cleans (135/95) Handstand Push-ups Tues, 2/13 A. Push Press: 5 x 3* *Consider starting your first set at 70% and then increasing by 5% each subsequent set B. For Time: 150 Double-unders 40 Kettlebell Swings* 40 Kettlebell SDHP 40 Kettlebell Swings * 150 Double-unders Men: 70# / Women: 53# *Russian

Workouts for Week of: 2/5/18 – 2/10/18

Posted by Coach Brian on February 4, 2018
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Category: CrossFit Daily Workout
Mon, 2/5 A. Back squat (heavy!) 2 x 4 @ 87% 2 x 3 @ 90% 2 x 2 @ 93% *Rest exactly 3 minutes between sets B. Four rounds for time of: 25 Push-ups 250-meter row 9-min cap Tues, 2/6 AMRAP 20 minutes: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (135/95) 20 Jerks (135/95) 10 Snatches (135/95) 10

Barbell: 2/3/2018

Posted by Coach Brian on February 2, 2018
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Category: CrossFit Daily Workout
1) 3-Position Snatch (Hip-Knee-Floor) 2 x 1 @ 70% 2 x 1 @ 75% 2 x 1 @ 80% 2) Snatch Pull* 2 x 5 @ 95% 2 x 5 @ 100% 1 x 5 @ 105% *Percentages should be based on your best 1RM Snatch. However, if you are still a beginner to intermediate lifter, then those percentages will most likely be ineffective with regard to building strength. Your coach will assist you in

Workouts for Week of: 1/29/18 – 2/3/18

Posted by Coach Brian on January 28, 2018
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Category: CrossFit Daily Workout
Mon, 1/29 A. Back Squat 3 x 6 @ 80% (heavy)* *Rest exactly 3 minutes between sets B. AMRAP 12 minutes of: 10 Thrusters (95/65) 15 Box jumps (24/20) 200-meter run Tues, 1/30 A. 30 Strict Handstand Push-ups Rest 2:00 30 Strict Handstand Push-ups B. “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups 10-min cap Wed, 1/31 A. Every 1:30 mins for 12 mins (8 sets): 1 Snatch Pull + 1 Power Snatch + 1