Wednesday, October 23, 2013
Strength
Back squat
Conditioning
5 Rounds of:
15 Lateral box jump overs (24″/20″)
15 Push press (115#/75#)
Rest 2 minutes between rounds
Tuesday, October 22, 2013
Strength
Bench press
Conditioning
3 Rounds of:
9 Handstand push ups
50 KB swings (55#/35#)
9 Muscle ups
Rest 2 minutes between rounds
Sunday, October 20, 2013
Strength
Back squat
Conditioning
4 Rounds of:
400m Run
5 Front squats
Rest 1:1
Saturday, October 19, 2013
Closed today for competition at
CrossFit The Rack in Paramus.
Come out and support your fellow athletes.
Friday, October 18, 2013
Double under seminar tonight.
6:30 session cancelled.
Rest / Make-up / Mobility
Thursday, October 17, 2013
Volume training
Conditioning
For time:
Run 800m
15 Toes to bar
20 KB swings (70#/55#)
Run 400m
20 Toes to bar
25 KB swings (70#/55#)
Run 200m
25 Toes to bar
30 KB swings (70#/55#)
Wednesday, October 16, 2013
Strength
Snatch
Conditioning
3 Rounds for time of:
500m Row
12 Deadlift (bodyweight)
21 Wall ball (20#/14#)
Tuesday, October 15, 2013
Skill / Strength
Bench press
Conditioning
7 Rounds of:
AMRAP in 2 minutes of:
30 Double unders
CTB pull ups
Push ups
Rest 1 minute between rounds
