October 31, 2017
Warm Up: Stretch
Conditioning:
For Time:
400m
30 Wall Balls (20/14)
30 Box Jumps
21 Kb Swings (53/35)
12 Pull Ups
21 Kb Swings
30 Wall Balls
Midline:
50 Strict T2B
October 30, 2017
Strength:
Back Squat
2 Rounds
5 reps @ 80%
3 reps @ 84%
1 rep @ 88%
* Rest 2 minutes between sets
15-12-9
Cal Row
Power Snatch (95/65)
Directly into..
Bike Cals
Clean and Jerk (95/65)
October 27, 2017
X3
10 Kb Swings
10 Back Ext
10 Kb Press
20 Dbl Unders
AMRAP x 30min
500m Row
400m Run
3 Rounds of Cindy
*Cindy- 5 Pull Ups, 10 Push Ups, 15 Squats
October 26, 2017
EMOM x 7min
3 Deadlifts (build every set)
4RFT
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks
Every 2min for 10min
25/18 Cal Row
Any time remaining in interval: Max Wall balls (20/14)
October 24, 2017
2RFT
21/15 Bike Cals
12 Squat Cleans (135/95)
Barbell Cycling:
10 Power Cleans (185/135)
10 Front Squats
10 Push Jerks
*Rest 2min
Double Under Practice:
2min of Double Unders
October 23, 2017
5 reps @ 78%
3 reps @ 82%
1 rep @ 86%
*Rest 2 min between each set of squats
Buy In 400m Run
27-21-15
Power Snatch (96/65)
T2b
Cash out 400m Run
October 20, 2017
EMOM x 10min
Build to a Heavy Front Squat
30/24 Assault bike Cals
30 Burpee Box Jump Overs(24/20)
30 Thrusters (75/55)
30 Pull Ups
30 Thrusters
30 Burpee Box Jump Overs
October 19, 2017
Gymnastics Conditioning:
5 Rounds
0:60sec of light rowing
Max HSPU (@ 45%)
3RFT
75 Dbl Unders
50 Air Squats
15 Power Cleans (135/95)
October 18, 2017
OHS 3-3-3-3-3 (building)
21-18-15-12-9-6-3
OHS (96/65)
Bar facing Burpees
Row for Cal
October 17, 2017
Build to a Heavy set of 5 Deadlift
On the Minute x 12 (4 Rounds)
Min 1: 15 Deadlifts (205/125)
Min 2: 15 GHD Sit Ups
Min 3: Max Cal Assault bike
Accumulate 75 weighted back ext
Recent Posts
012819 Monday
January 28, 2019
012419 Thursday
January 24, 2019
012319 Wednesday
January 23, 2019
Archive
January 2019
December 2018
November 2018
October 2018
September 2018
August 2018
July 2018
June 2018
May 2018
April 2018
March 2018
February 2018
January 2018
December 2017
November 2017
October 2017
September 2017
August 2017
July 2017
June 2017
May 2017
Tags
I'm busy working on my blog posts. Watch this space!
Elite Fitness for Everyone !
info@CrossFitMaui.com
(808) 633-1765
Home
Shop
WOD/Blog
About Us
Coaches
Membership Options
Visitors
Contact Us
WOD
HGH Gel
More