by Kim Stevens | Jan 31, 2015 | WOD
SUPER Saturday! Met Con: For Time (35 min) 800 M Run (begin the Run with 25 M Walking Lunges: cone to cone) 12 HPS (Alt. DBS) E: #105/75 RX: #95/65 M(50+): #85/55 15 Goblet Squats (Sumo DL) E: #70/53 RX: #53/35 M: #44(50)/25(30) 600 M Run (begin the Run with 25...
by Kim Stevens | Jan 31, 2015 | WOD
Friday! 3 Met Con(s): 8 min AMRAP’s! (28 min running clock) *Met Con A) 250 M Row (7/8) 100 M FC E: #45/35 RX: #35/25 M: #25(30)/15(20) —- *Met Con B) 12 Box Jumps (Step Ups) E: “30/24 RX: 24/20 6 Ring Dips (Mod: 8 Assisted Ring Dips or 12 Dips on...
by Kim Stevens | Jan 30, 2015 | WOD
Thursday! Strength: (15 min) CrossFit.com daily WOD posted on Wednesday 1/29 (see pic) Note: Due to time and space, this workout will be done from the ground (UB). Or 3 Rep AHAP PP! CF Light: AMRAP! 50 Mountain Climbers 40 Bicycle Kicks 30 Alt. Toe Taps (12″...
by Kim Stevens | Jan 29, 2015 | WOD
Wednesday! Met Con: (35 min) 3RFT! Buy In: 100 Dubs (250 Singles) 400 M Run! 10 each (20 total) Single Arm – KB Clean & Press E: #53/35 RX: #44(50)/25(30) S:#35(40)/18(20) Strict Chin-ups E: 10 Weighted #12/8 WB RX: 8 Unassisted S: 10 banded or 8 C2G...
by Kim Stevens | Jan 27, 2015 | WOD
Tuesday! Strength: 10 min EMOM! BB Complex: UB (if possible) 3 position (Full) Snatch beginning with Power position, Hang & Floor! *Suggested starting weight… E: #96/65 RX: #85/55 M (50+): #75/45 *Add weight every minute. You will need to create a caddy (of...
by Kim Stevens | Jan 27, 2015 | WOD
Monday! Strength: Front Squat! 65%x6 reps 70%x6 reps 75%x5 reps 80%x3repsx2sets Or 3 rep AHAP! CF Light: AMRAP! 100 Singles 15 Ring Rows 15 DB FS 100 M Sprint! Met Con: 7 min AMRAP: 13.4! 3-6-9-12-15-18… Clean & Jerk (mod:HPC + PP – DBs) RX: #135/95...
