Wed20150401

Main – CrossFit   Strength Shoulder Press (5 x 65%, 5 x 75%, Max Reps x 85%) All percentages are based off a 90% working 1RM. Last set is for max reps. Metcon Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 1, 2, 3, 4, 5, 6…… HSPU 2, 4, 6,...

Tues20150331

Main – CrossFit   Strength Back Squat (5 x 65%, 5 x 75%, 5+ x 85%) Use your Working 1 Rep Max, 90% of Raw 1 Rep Max, to establish a set of Max Reps at 85% Metcon Metcon (Time) 3 Rounds for Time 25 Wall Balls 20# / 14# 25 Med Ball Situps 20# / 14# 25 Box...

Mon20150330

Main – CrossFit   Strength In groups of at least 3, alternate between Bench Press, KB Row, and spotting on the Bench Press. Bench Press (5 x 65%, 5 x 75%, 5+ x 85%) Same Wendler cycle as usual, all percentages are taken from your 90% 1RM. The last set is...

Sun20150329

Main – CrossFit   Strength Deadlift (5 @ 65%, 5 @ 75%, 5+ @ 85%) All weight calculations are based off 90% of your 1 Rep Max for this movement. Using that number, do 3 sets of 5 reps at the listed percentages. The final set should be for your maximum effort...

Sat20150328

Main – CrossFit   Metcon CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# Because of Thrusters on...