Tuesday 25, August 2015

Warm up:

Same as yesterday

Stabilizer:

50 v-twist 20/16kg

Strength:

Strict press
12-10-8 warm up
5-5-5-5 at 80% of 1 rep max

Metcon:

Robin Birthday WOD

8 min AMRAP

2 pull ups
2 power cleans 70/50kg
8 ring push ups
2 power cleans

Rest 2 minutes

Then

33 rack lunges 60/40kg

Monday 24, August 2015

For all of you who were unable to attend Saturday in Carson City at Silver Strike CrossFit, we will continue to honor Deputy Howell with our metcon being his HERO WOD today.

We also have t-shirts available for purchase with all proceeds going to the family of Deputy Howell for sale at BattleBorn

Warm up:

400m jog
2x down and back pass
High knees
Butt kickers
Toe touch high kicks
Lunge steps
Then
20 push ups

Stabilizer:

50 evil wheels

Strength:

Deadlift
12-10-8 warm up
5-5-5-5 at 80% of your 1 rep max

****for those of you who do not attend daily, remember the strength rolls forward one day every week - so, if we deadlift today and press tomorrow, next week we will deadlift on Friday, and press on Monday

Metcon:

"Howell"

400m run
8 pull ups
15 wall balls 20/16lb
15 OH lunges 20/10kg
400m run
8 push ups
15 KB goblet squats
15 KB swings
400m run
35 burpees
With 20lb vest

Saturday 22, August 2015

Friday 21, August 2015

Warm up:

Get er done

Stabilizer:

100 ab mat sit ups

Strength:

Back squats
12-10-8 warm up

6-6-6 at 75% of your 1 rep max

Metcon:

21 wall balls
15 box jumps
9 Toes to bar
then
21 box jumps
15 toes to bar
9 wall balls
then
21 toes to bar
15 wall balls
9 box jumps

Thursday 20, August 2015

Warm up:

You guessed it

Stabilizer:

100 bicycle crunches

Strength:

Power clean
5x3
    building up to a heavy set to that you can drop you butt low and do

Squat clean
2x2
1-1-1-1-1-1-1

Metcon:

5x
7 squat cleans 70/50kg
14 KB swings 24/20kg

Wednesday 19, August 2015

Warm up:

I know its the same, but just in case you don't want to scroll down...

800m jog
3x
5 KB press e/s
10 pull ups
10 goblet squats
Then
Lunge stretch

Stabilizer:

50 total KB windmills (keep working on these, you will see them soon enough in a workout with another foreign - that is a hint KB movement)

Strength:

Strict press
12-10-8 warm up
6-6-6 @75% of your 1 rep max

Metcon:

4x
10 Dumbbell man makers 35/25lb
50 double unders

Man maker = push up with hands on dumbbells to a 1 arm row, to the other 1 arm row, to a deadlift, to a "curl" DB on shoulders now, to a front squat, to a press =1

Tuesday 18, August 2015

Warm up:

Same all week

Stabilizer:

25 hollow rocks
25 baby hollow rocks
25 dead bugs

Strength:

Deadlift
12-10-8 warm up
6-6-6 at 75% of your 1 rep max

Metcon:

"Franzilla"

21 front squats 60/42.5
21 pull ups
15 push press
15 pull ups
9 thrusters
9 pull ups

Monday 17, August 2015

Week two of our strength cycle
Warm up will be 12-10-8 - THIS IS A WARM UP
Work sets will be 3x6 at 75% of your 1 rep max

Warm up:

800m jog
3x
5 KB press each side - light
10 pullups
10 goblet squats - light
Then
Lunge stretch to each side

Stabilizer:

Not today we have a HERO WOD

Strength:

Bench press
12-10-8 warm up
3x6 at 75% of your 1 rep max

Metcon:

René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 20-lb. weight vest or body armor, wear it.
Post time to comments.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.