151023

Skill: Handstand hold: 4x:30 against wall, chest facing Strength: -Front Squat @75% – 5×5 -Barbell Hip Bridges – 3×12 Per Leg WOD: 12 AMRAP: 10 Deadlifts (225/155) 10 Bar Facing Burpees 10 Slam Balls(15/10) Core/Abs: Chinese Plank – Max Weight, 3×1 Minute

151022

CrossFit Skill: -Kipping Pull-ups 3×10 -Chest to Bar Pull-ups 3×5 Strength: -Box Squat 10×3 @ 70% -Sumo Deadlift 10×1 @70%, perform 1 rep every 30 secs WOD: 10 EMOM 10 Wallballs(20/14) 5 Burpees Stallis Strong Barbell -Close Grip Bench Press with Bamboo Bar + Hanging KBs, Pause 10 seconds every 5 reps – 5×20 – […]Read Post ›

151021

CrossFit Skill: -Ring Dips, Kip them if you need to, these should be unbroken so scale reps if needed, 3×10 -L-sit support on the rings for 30 seconds or until failure, 3x :30 -Push-ups, Drop down right off the rings and onto these 3×10 -Jerk Balance, 3×4 @50% http://youtu.be/XHw98_Ab1hQ -DE Bench Press, 7×3 @70%, Rest […]Read Post ›

151020

CrossFit Skill: -Kipping Pull-ups 2×10 – Chest to Bar 2×5 Strength: -Front Squat 2RM, 6×2  -Hang Squat Clean(High/pocket position) 5×1 @MAX. This is focusing on getting under the bar and receiving it in the bottom position.  WOD: 3 Rounds 40 Wall Balls(20/14) 30 GHD Sit-ups  20 DB Snatches(70/50) Stallis Strong Barbell -Birdogs 20x 15 secs […]Read Post ›

101517

CrossFit Skill: -Weighted Strict Pull-up, 3s hold at the top! 5×3 Strength: -Power Clean + Push Jerk, Power clean then push jerk rest 10 seconds between reps and 2 minutes between sets 6×2 WOD: “Team WOD” AMRAP Pull-ups, Burpees, HSPU, Wallballs  SWEAT!

101516

CrossFit
Strength:
-Strict Press
-Back Squat, 20 Rep test
-DB Pullovers
Accessory:
-Bench Press
-Bent Over Row
-Romanian Deadlifts
Stallis Strong Barbell
-Bench Press + Accessories
Barbell WOD 
-CLUSTER, FRONT SQUAT, DEADLIFT, ALTERNATING NEUTRAL …

101515

CrossFit Skill: 3 Strict HSPUs + 3 Kipping at a deficit. Increase deficit each round. scale accordingly -Handstand Push-ups 4×3 -Kipping Handstand Push-ups 4×3 Strength: -Power Snatch + OHS, Take 7 sets to build to a max. 7×1 -Snatch Pull, All sets at 110% of your 1RM Snatch. 5×3 WOD: 12 AMRAP 15 Wall Balls(20/14) […]Read Post ›