Author: Bryan Boorstein

CrossFit WOD Wed Jan 24, 2018

A. Alternate Movements x 4 sets each: Deadlifts – Reps 10-8-6-4 (increasing weight) Rest 1-2 min Bench press – Reps 10-8-6-4 (increasing weight) Rest 1-2 minutes B. OPEN WOD 11.2 – AMRAP 15 min: 9 Deadlifts (155/100) 12 Hand Release Push-ups 15 Box Jumps (24/20’’) —————————— STRONG PROGRAM: A. Bench Press – 5 x 5 …
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CrossFit WOD Tue Jan 23, 2018

A. Hang Power Clean to overhead 10 minutes to work to smooth triple B. AMRAP 8 min: (110/75, ADV 155/100) Hang Power Clean to overhead – Reps 1-2-3-4-5-6-7 etc… 10 Pull-ups (ADV CTB) 25 Double-unders (50 singles) Rest 8 min (till 16:00 mark) C. Chipper For Time (10 min cap): Run 400m OR 40 Cal …
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CrossFit WOD Mon Jan 22, 2018

A. Back Squats – Warmup to a set of 2 reps, heavier than 20-rep set Then 1 x 20 (slightly heavier than last week) B. 5 min to warm-up squat snatch to working weight C. AMRAP 14 min: 4 Squat Snatch (95/55, ADV 135/85) 8 Bar-Facing Burpees 12 TTB ——————————– STRONG PROGRAM: A. Back Squat …
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CrossFit WOD Sat Jan 20, 2018

A. Alternate Movements x 5 sets each: (ramp up, then use same loading for all 5 sets) Try to add 2.5 or 5# from last week Bench Press x 6-8 reps Pendlay Rows x 6-8 reps B. Cindy and Annie Mash-up – AMRAP 20 min: 5 Pull-ups 10 Push-ups 15 Sit-ups 20 Double-unders (40 singles)

CrossFit WOD Fri Jan 19, 2018

A. Thruster (from ground) Work to challenging weight for 3 reps (Squat clean thruster first rep) B. AMRAP 17 min: ***Note that “squat clean to overhead” means you do NOT have to do a thruster each time. The standard for is that each rep must be completed FROM THE GROUND, but it can be performed …
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