Crossfit August 29, 2014

One more day of testing week everybody! Almost there! Get some good sleep, eat well, hydrate, and recover. But most of all, give it your best effort!

After a great effort so far this week, we are going to take our time in the warm up to make sure our bodies are firing on all cylinders…

Warm Up: 3 Rounds resting as needed:

200m Light Run

5 Air Squats

5 HR Push Ups

10 Scorpions (5/leg) (on stomach, opposite foot to opposite hand with chest staying on ground)

5 Froggers (Start in push up position, explosively bring feet up to outside of hands then return them to starting position)

5 See-Saws each leg (Single Leg Romanian DL)


Crossover Activation


WOD: “Fran”


Thrusters (95/65#)

Pull Ups



Crossfit August 27, 2014

Testing week continues…

WOD: “Crossfit LTP Total”

Clean and Jerk 1RM

Overhead Squat 1RM

*If you did this workout on Monday evening with the Barbell Club, use this time to choose another benchmark workout from the board or do the Crossfit Total or Fast Combine 1.0 if you missed either Monday or Tuesday.

5-10 minute Rest then…

500m Row for Time

Crossfit August 22, 2014

Strength: 12 min EMOM: 2x Speed Squats @ 50% of 1RM

*Control down into full depth squat, controlled acceleration upwards focusing on proper technique. Drive through heels throughout upward movement, do not shift onto toes. This is not  a jump squat, it is a speed squat.


Super Set:

3×12 GHD Hypers

3×60 second Plank (add weight if needed)

WOD: For Time:

Partner 3,000m Row

*Alternating every 500m

Crossfit August 20, 2014


3-4 Rounds:

5 Hand Stand Push Ups/5 Wall Walks

10 Pull Ups (Kipping Allowed)

20 Sec L-Sit Holds

60 second rest between rounds


Partners complete 3 Rounds For Time:

100 Wall Balls (20/14#)

70 KB Swings

40 Burpees

***Reps can be divided between partners as needed

***One movement at a time; partners cannot move on to the next movement until all reps are complete of the present movement.

***Yes, 3 rounds of this.