Saturday 11.25.17

Saturday 11.25.17

Teams of 2 complete 4 RFT 50 burpees over the bar 50 OH lunge steps (95/65) 50 cal row 100 abmat situps *No worries, athlete 2 will be doing something fun while athlete 1...

Friday 11.24.17

CFND – WOD (Total Weight) Crossfit Total 2 (OHS, Bench Press, Deadlift) *Total Weight for All Lifts Overhead Squat Bench Press Deadlift Metcon (Time) For time 10 hang power snatch (95, 65) 15 OHS 30 Deadlift 15 OHS 10 Hang Power...
Thursday 11.23.17

Thursday 11.23.17

Happy Thanksgiving!! Grateful for this community. A. Bulletproof Shoulders B.┬áStations 5 rounds (:40 on/:20 off) SDHP (95/65) box jump overs hollow rocks 200m run (Yes, this will most likely not be accomplished in the :40…maybe not even in the minute but the clock will continue to run into the next round. Work hard at getting that run done as quickly as...

The Gobbler

CFND – PeakFitness – High Intensity Interval Training Metcon (Time) Run/Row 200 M together 300 single unders Run/Row 200 M 100 situps Run/Row 200 M 100 K2E Run/Row 200 M 100 wall balls Run/Row 200 M 100 burpees Run/Row 200M 100 KBS Run/Row 200...
Wednesday 11.22.17

Wednesday 11.22.17

Weightlifting A. Front Squat 1×5@60 1×5@65 1×4@70 1×4@75 2×3@80 2×2@85 Conditioning AMRAP 5 10/8 cal row 10 STO (95, 65) Fitness: 10/7 cal row, 10 STO (65/45) Rx+: 10/8 cal row, 10 STO (115, 80) This is not half paced. Try pushing yourself, especially on the rower. STO should be an unbroken...
Tuesday 11.21.17

Tuesday 11.21.17

Our schedule this week: Monday through Wednesday, regular schedule Thursday – 1 class @ 9am Friday – 1 class @ 9am Saturday – regular schedule Heavy Teamwork Tuesday! For the weightlifting, use only one barbell between you and your partner (you can add or subtract weight as needed). Weightlifting A. 5x (1 Hang Power Snatch + 3 OHS) Perform one set of the complex every 1:30. On your power snatch, catch in the power snatch position, hold for a second to two, stand up the bar then perform your 3 OHS. Conditioning B. 16-14-12-10-8 Power Clean and jerk (165, 115) 2 rope climbs between each sequence This is a team workout. Power clean and jerks should be heavy. Switch every rep (P1 gets a clean and jerk, then P2 gets a clean and jerk…keep switching until you get 16. Then perform 2 rope climbs as a team. One person can do both or you can...