2/9/2016 400m Run against 25mph WINDS

Metcon

400m Run

21 Burpee Box Jumps

21 KB Swings Russian

400m Run

15 BB Jumps

15 KB

400m Run

9 BB Jumps

9 KB

400m run

2/8/2016 Push Press/Metcon

Strength

Push Press

8 @ 45/50/55/60/65/70%

Metcon

500m Row Buy in then

3 rds of 

25 DU/75 Singles

25 Abmat/15 GHD

10 Burpees

then 400m Run

250m ROW Cash out

GO FAST!!!!!!!!!!!!!!!!

2/4/2016 Deadlifts/15 AMRAP Ladder”

Strength

Deadlifts 

8@45, 5 @ 55/65/75, 3 @80

Metcon

15 Amrap Ladder

2-4-6-8-10-12…

Deadlifts @ 60% 1 RM

Weighted Situps 40/30 Slamball

Floor Press

10-20-30-40-50..

Double Unders

2/3/2016 Pullups/Ring Pushups- Metcon

Skill

5 reps x 5 sets Weighted Pullups (get heavier each set. weighted belt or db in feet)

5 x 10 Ring Pushups

Metcon

1000m Row Buy in

30-20-10

Box Jumps 24/20

Wall Balls 20/14 – 10/9

2/2/2016 Back Squats/ 4 rds

Strength Back Squats

5 @ 50/60/70% then 3 @ 75/80/85%

Metcon 4 rds of

150 m Row

10 KB Swings Russian

6 Goblet Squats

10 Toes to Bar

400m Run

2/1/2016 POWER CLEAN/12 AMRAP

Strength

Work up to a Max Power Clean.  No more than 2 fails

Metcon 12 AMRAP

5 STO 135/85

7 Deadlifts

5 Bar over Burpees

200m Run

12/11/2015 Row/Run/Squat/Snatch

Fitness

A. For time

500m Row

15 Goblets Squats 50/35

400m Run

30 DB Snatch Alt every 5rep 

500m Row

15 Goblet Squats

400m Run

B. Snatch and Overhead Squat Skill work

12/10/2015 Strict Press…Plate Squats/Burpees

Fitness

A. Work to a Heavy 2 RM Strict Press

2 sets of 8, 2 sets of 6, 2 sets of 4, Heavy 2RM

B. 10-1 Plate Forward Air Squats 25/15

3 Burpee to Plate touch after each set

Hold Plate at hang level, as you Squat bring plate out in front and slightly above eye level…WOWZAS!!!

12/08/2015 7 YEARS!! “BULGER” Comp add Front Squats

Today is my 7 year Anniversary with CrossFit.  There is so much to say, but WOW what a ride.  Thank you all who Started with me, Joined me, Stuck with Grit as well as Quit Grit.  I have learned alot about myself as well as other people.

For all of you that come Today, The number 7 will be nasty, ENJOY THE RIDE!!!

Fitness

“Bulger”

10 rounds

150m run

7 c2b pullups

7 front squats

7 hspu

Rx:135/95

E: 155/105 &deficit 45#/25#

Comp does Front Squats Prior

5@55 5@65 5@75 3@85 1@95%

12/7/2015 Rowing then GRACE

Fitness

1)  Clean and Jerks

5@50 and 55%

3 @60 and 65%

2 @ 70%

2)  Row intervals for time

10/8 Calories with 30 sec rest x 5

3)  “Grace”

30 Clean and Jerks for Time

135/95

Comp

Do 1), 2), and 3) then

4) Power Snatch + Hang Power Snatch

5 @ 50 and 55

4 @ 60 and 65

3 @ 70