February 1, 2017

1.  Strict Press: work up to a heavy single 2. 3 rounds for quality: strict press x 10 @ 50% of heavy single 90/90 Band External Rotation x 10 DB Floor Press x 10 Post Raise x 10 3.  How fast can you complete 3 rounds? 500m Row 20 KB Swings 10 Horizontal...

January 31, 2017

1. Snatch Balance + Overhead Squat: work up to a heavy set Compare to 11/8/16   2.  Snatch Pull:  1st Pull to below the knee.  Pause 2 sec BTK. 5 x 3 @ 90 – 100%   3.  “1/2 Isabel” How fast can you complete… ? 15...

January 30, 2017

1.  Pause Back Squat:  Find your 3 RM *pause in the hole* then… 3 x 3 @ 80% of 3RM *no pause*   2.  3 Rounds for quality: Partner GHR x 6-10 Good Mornings x 10 Floor Back Ext. prep x 10   3.  OPEN WOD  12. 5 How many rounds/ reps can you complete in 7...

January 28, 2017

Saturday CAT-urday!  Go CATS! Beat Kansas! How many rounds/ reps can you complete in 4 min at each station? *rest 1 min between stations*   1.  Prowler x down & back Ring Rows x 10   2.  Wall Balls x 20 MB Burpees x 10   3.  Walking Lunges x 20 Dips...

January 27, 2017

1.  Deadlifts:  work up to a heavy set of 3 then 5 x 3 @ 75%   2.   CrossFit Games Open WOD 11.2 How many rounds/ reps can you complete in 15 minutes? 9 Deadlifts (155/100lbs) 12 Push-ups (Hand Release) 15 Box Jumps (24/20) (Step-ups not...