partner

CFND – Cardio Fit Metcon (Time) Partner 100 wall ball situps-while partner holds plank -switch when needed shuttle run together 100 DB push press-partner holds squat shuttle run together 200 jump rope-partner hangs on bar shuttle run together 100 mt. climbers-hold plate overhead shuttle run together 100 DB snatch- hold plate out front shuttle...

Wednesday 7.18.18

Hero workout for the week! Saman For Navy Seal Saman Kunan 8 Rounds for Time 13 Deadlifts (185/125 lb) 17 Wall Balls (20/14 lb) 400 meter Run In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan. On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group. Coaches at Crossfit Chiang Mai created this “Saman” hero WOD in his honor. The workout explained is: – 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km – 13 for the boys and their coach – 17 for the how long they were trapped inside the...
Tuesday 7.17.18

Tuesday 7.17.18

Barbell and Gymnastics A. EMOM 12 1st minute: 3 power cleans+2 front squats (build each minute – treat this as a warm up for the conditioning) 2nd minute: 2 wall climbs (nose to wall) 3rd minute: isometric chin over bar hold (:20-:30) -> weighted if you find these easy Conditioning B. EMOM 6 2 Cleans (full at 90% of 1 RM clean) + 20 double unders Fitness: 2 cleans + 20 singles Rest 2 minutes then EMOM 6 10 air squats + 6 burpees to 6″...

Speed Endurance Workout – Week 15

The Hula Hustle is on Saturday, August 11th, just under a month away.  Still plenty of time to get ready, even if you have not been running these workouts.  Please register at https://runsignup.com/Race/MA/Milford/HulaHustle5KMilfordMA  or let me know if you can volunteer. Workout 1 Run 6x 200M on 4 minutes.  This is another FAST WORKOUT!  Sure, it is “only” 6x 200Ms but with the amount of rest your are getting, you should be running super fast.  Target times should be at least 2-3 seconds faster than what you ran the 2oos on 2 minutes.  Warm up really well and do your drills and dynamic stretching. Workout 2 Pickups 5 minutes at conversational pace and 1 minute ALL OUT.  Of course, you cannot sprint for a minute but you can sure push yourself hard for that minute.  Have fun feeling fast and then getting your heart rate and breathing back down to conversational pace during the 5 minute run....
Monday 7.16.18

Monday 7.16.18

Barbell A. Back Squat (10@65%, 7@75%, 5@85%, 3@90%, 3@95%, 2@100%, 1@105 ) Off of your 3 RM weight We will re-test this next week Conditioning B. 15-12-9-12-15 Thrusters (95, 65) Chest to bar pull ups Row Fitness: Dumbbell thrusters (25/15), barbell pull ups,...