tag:blogger.com,1999:blog-44728725397584594162024-03-14T05:00:12.982-05:00CrossFit Fort HoodAnonymoushttp://www.blogger.com/profile/09282364518275478081noreply@blogger.comBlogger3305125tag:blogger.com,1999:blog-4472872539758459416.post-90743525171487774462020-03-18T21:05:00.003-05:002020-03-18T21:05:57.229-05:00UPDATE: COVID -19 Precautions<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px;">
By order of the Ft. Hood Commanding General: All fitness classes are temporarily cancelled. </div>
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<br /></div>
<div style="background-color: white; color: #1d2129; display: inline; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-top: 6px;">
Remember- consistency is key. Work out on your own however you can. If you've joined us on <b>SugarWOD </b>(email us for details!), workouts will still be made available, to include those that can be done at home.</div>
<div>
<div style="background-color: white; color: #1d2129; display: inline; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-top: 6px;">
<br /></div>
</div>
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<div style="background-color: white; color: #1d2129; display: inline; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-top: 6px;">
Stay fit, Centurions! We'll be back before you know it.</div>
</div>
Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com2tag:blogger.com,1999:blog-4472872539758459416.post-12732002382129483792020-03-11T19:13:00.000-05:002020-03-11T19:13:34.501-05:00WOD: Thrusday, 12 March<br />
<div class="MsoNormal">
<b>STRENGTH</b><o:p></o:p></div>
<div class="MsoNormal">
Strict press<o:p></o:p></div>
<div class="MsoNormal">
5x5@80%<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>METCON</b><o:p></o:p></div>
<div class="MsoNormal">
For time <o:p></o:p></div>
<div class="MsoNormal">
100 double unders<o:p></o:p></div>
<div class="MsoNormal">
20 GHD sit ups <o:p></o:p></div>
<div class="MsoNormal">
20 box jump overs 30/24<o:p></o:p></div>
<div class="MsoNormal">
25 T2B<o:p></o:p></div>
<div class="MsoNormal">
20 Box jump overs 30/24<o:p></o:p></div>
<div class="MsoNormal">
20 GHD sit ups <o:p></o:p></div>
<div class="MsoNormal">
100 double unders<o:p></o:p></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-55268118461050281042020-03-10T05:35:00.000-05:002020-03-10T05:35:02.961-05:00WOD: Tuesday, 10 March<br />
<div class="MsoNormal">
<b>STRENGTH</b><o:p></o:p></div>
<div class="MsoNormal">
Work to a heavy<o:p></o:p></div>
<div class="MsoNormal">
2-rep Pause bench press <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>METCON</b><o:p></o:p></div>
<div class="MsoNormal">
10 rounds <o:p></o:p></div>
<div class="MsoNormal">
6/5 C2B pull-ups <o:p></o:p></div>
<div class="MsoNormal">
12/10 Hand release push-ups <o:p></o:p></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-38946561271833522722020-03-09T00:56:00.002-05:002020-03-09T00:56:16.233-05:00WOD: Monday, 9 March<br />
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">STRENGTH<o:p></o:p></b></div>
<div class="MsoNormal">
Back squat <o:p></o:p></div>
<div class="MsoNormal">
5x5 @80%<b><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">METCON<o:p></o:p></b></div>
<div class="MsoNormal">
4 rounds <o:p></o:p></div>
<div class="MsoNormal">
20 KB swings 53/35<o:p></o:p></div>
<div class="MsoNormal">
50 Air squats <o:p></o:p></div>
<div class="MsoNormal">
50 ft walking lunge
with KB<o:p></o:p></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-57704886489868436592020-03-05T00:53:00.002-06:002020-03-05T00:53:37.611-06:00WOD: Thursday, 5 March<br />
<div class="MsoNormal">
<b>STRENGTH</b><o:p></o:p></div>
<div class="MsoNormal">
Bench press<o:p></o:p></div>
<div class="MsoNormal">
5x3 @ 80% <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>METCON</b></div>
<div class="MsoNormal">
10 min AMRAP</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
2 C2B<o:p></o:p></div>
<div class="MsoNormal">
2 HSPU<o:p></o:p></div>
<div class="MsoNormal">
2 Pistols<o:p></o:p></div>
<div class="MsoNormal">
4 C2B<o:p></o:p></div>
<div class="MsoNormal">
4 HSPU<o:p></o:p></div>
<div class="MsoNormal">
4 Pistols<o:p></o:p></div>
<div class="MsoNormal">
6 C2B<o:p></o:p></div>
<div class="MsoNormal">
6 HSPU<o:p></o:p></div>
<div class="MsoNormal">
6 Pistols<o:p></o:p></div>
<div class="MsoNormal">
Add 2 reps each rounds <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Target: 12-14 rounds <o:p></o:p></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-46325702115724696822020-03-04T08:44:00.002-06:002020-03-04T08:44:39.071-06:00WOD: Wednesday, 4 March<br />
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">STRENGTH<o:p></o:p></b></div>
<div class="MsoNormal">
Deadlift:<o:p></o:p></div>
<div class="MsoNormal">
5x5 @80%<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>METCON</b></div>
<div class="MsoNormal">
For time:</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
50 wall balls 20/14<o:p></o:p></div>
<div class="MsoNormal">
40/30 cal row <o:p></o:p></div>
<div class="MsoNormal">
30 Alt KB snatches
70/50<o:p></o:p></div>
<div class="MsoNormal">
20 box jump overs
30/24<o:p></o:p></div>
<div class="MsoNormal">
15 bar muscle ups <o:p></o:p></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-42812376680420025662020-03-03T06:46:00.001-06:002020-03-03T06:47:04.678-06:00WOD: Tuesday, 3 March<b>STRENGTH</b><br />
EMOM for 9 min<br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
1 Squat Snatch @ 75%<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>METCON</b><o:p></o:p></div>
<div class="MsoNormal">
Every 6 minutes for 24 minutes:<o:p></o:p></div>
<div class="MsoNormal">
100 Double Unders<o:p></o:p></div>
<div class="MsoNormal">
10 Squat Snatches (115/75)<o:p></o:p></div>
<div class="MsoNormal">
50 Double Unders<o:p></o:p></div>
<div class="MsoNormal">
5 Squat Snatches (165/115)<o:p></o:p></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com1tag:blogger.com,1999:blog-4472872539758459416.post-72026547466640548142020-03-02T00:30:00.000-06:002020-03-02T00:30:34.066-06:00WOD: Monday, 2 March<br />
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">STRENGTH<o:p></o:p></b></div>
<div class="MsoNormal">
Front Squat:<o:p></o:p></div>
<div class="MsoNormal">
3x3 @80%<b><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">METCON<o:p></o:p></b></div>
<div class="MsoNormal">
For Time:<o:p></o:p></div>
<br />
<div class="MsoNormal">
5 Squat Cleans (185/125)<o:p></o:p></div>
<div class="MsoNormal">
75 Toes to Bar</div>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Every time you break
complete 5 squat cleans.<o:p></o:p></b></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com1tag:blogger.com,1999:blog-4472872539758459416.post-231743838222355902020-02-28T04:10:00.000-06:002020-02-28T04:12:50.796-06:00WOD: Friday, 28 February<br />
<div class="MsoNormal">
<b>STRENGTH</b><o:p></o:p></div>
<div class="MsoNormal">
Hang Squat Snatch <o:p></o:p></div>
<div class="MsoNormal">
Find a 3 Rep Max <o:p></o:p></div>
<div class="MsoNormal">
*Do not drop the bar <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>METCON</b><o:p></o:p></div>
<div class="MsoNormal">
E4MOM x16 (Every 4 minutes for 16 minutes):<o:p></o:p></div>
<div class="MsoNormal">
15 GHD Sit-Ups <o:p></o:p></div>
<div class="MsoNormal">
9 Squat Snatches (135/95)<o:p></o:p></div>
<div class="MsoNormal">
6 Bar Muscle Ups <o:p></o:p></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-78665167106492419042020-02-26T23:55:00.004-06:002020-02-26T23:55:46.337-06:00WOD: Thursday, 27 February<br />
<div class="MsoNormal">
<b>TIME TRIAL</b><o:p></o:p></div>
<div class="MsoNormal">
500-meter row <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>METCON</b><o:p></o:p></div>
<div class="MsoNormal">
21-15-9:<o:p></o:p></div>
<div class="MsoNormal">
Wall Balls (20/14)<o:p></o:p></div>
<div class="MsoNormal">
Burpees<o:p></o:p></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-84909250355501759762020-02-26T10:48:00.001-06:002020-02-26T10:48:01.152-06:00WOD: Wednesday, 26 February<p><b>STRENGTH</b></p><p><span dir="LTR">15 min to work to a smooth single </span></p><p><span dir="LTR">1-Power clean +1-Hang Power clean </span></p><p></p><p><span dir="LTR"><br></span></p><p><b>METCON</b></p><p><span dir="LTR">3 rounds </span></p><p><span dir="LTR">8 HSPU</span></p><p><span dir="LTR">8 power cleans 185/115</span></p><p><span dir="LTR">80 double unders</span></p><p><span dir="LTR">8 power cleans 185/115</span></p><p><span dir="LTR">8 HSPU </span></p><p><span dir="LTR">Rest 2 min between rounds </span></p><p></p><p><span dir="LTR">*Target time is 5 min per round; scale to achieve time domain</span></p><p></p>Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-30711218420696196232020-02-24T22:16:00.001-06:002020-02-24T22:16:53.737-06:00WOD: Tuesday, 25 February<p><b>STRENGTH</b></p><p><span dir="LTR">Push press </span></p><p><span dir="LTR">7x2@80% </span></p><p><span dir="LTR">* If you don’t have a 1RM work to a heavy double </span></p><p><span dir="LTR"><br></span></p><p></p><p><b>METCON</b></p><p><span dir="LTR">20 min AMRAP:</span></p><p><span dir="LTR">400 meter run </span></p><p><span dir="LTR">50 FT walking lunges </span></p><p><span dir="LTR">25 shoulder to overhead 95/65 </span></p><p></p><p><span dir="LTR"><br></span></p><p>* Scale to complete 6 rounds </p>Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-89473726097198139762020-02-23T19:37:00.000-06:002020-02-23T19:37:14.476-06:00WOD: Monday, 24 FebruaryWelcome back, Centurions!<div><br></div><div><p><b>STRENGTH</b></p><p>Front Squat:</p><p><span dir="LTR">5x5@80%</span></p><p><span dir="LTR">* If you don’t have a 1RM work to a heavy set of 5 reps</span></p><p></p><p><b><br></b></p><p><b>METCON</b><br></p><p><span dir="LTR">21-15-9:</span></p><p>Deadlifts (225/155)</p><p><span dir="LTR">Chest-to-Bar Pull-ups </span></p></div>Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-59581801747401763382020-02-21T19:41:00.000-06:002020-02-21T19:41:46.427-06:00WOD: Saturday, 22 February<br />
<div class="MsoNormal">
<b>Teams of 2!</b><o:p></o:p></div>
<div class="MsoNormal">
For Time:<o:p></o:p></div>
<div class="MsoNormal">
3k Row (cumulative w/partner in plank)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Then…<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
50 Synchronized Burpee Box Step-Ups (24"/20")<o:p></o:p></div>
<div class="MsoNormal">
50 Cumulative Wall Balls (20/14)<o:p></o:p></div>
<div class="MsoNormal">
50 Synchronized Walking Lunges<o:p></o:p></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-61021726729566827122020-02-21T01:39:00.001-06:002020-02-21T01:39:49.469-06:00WOD: Friday, 21 February<br />
<div class="MsoNormal">
<b>STRENGTH (Dynamic effort. Be explosive)</b><o:p></o:p></div>
<div class="MsoNormal">
Deadlift <o:p></o:p></div>
<div class="MsoNormal">
8x2 @ 80%<o:p></o:p></div>
<div class="MsoNormal">
Scale: For those without a 1RM for calculation, work up to a
moderate 2 rep.<o:p></o:p></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<o:p><b>METCON</b> </o:p></div>
<div class="MsoNormal">
AMRAP 5 min <o:p></o:p></div>
<div class="MsoNormal">
50 Double Unders<o:p></o:p></div>
<div class="MsoNormal">
10 Thrusters (95/65)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>5 min rest </b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
AMRAP 5 min <o:p></o:p></div>
<div class="MsoNormal">
35 Double Unders<o:p></o:p></div>
<div class="MsoNormal">
7 Thrusters (135/105)<o:p></o:p></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-54699087460702424232020-02-19T21:33:00.004-06:002020-02-19T21:33:55.363-06:00WOD: Thursday, 20 February<br />
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">"Barbra"<o:p></o:p></b></div>
<div class="MsoNormal">
5 Rounds <o:p></o:p></div>
<div class="MsoNormal">
20 pull-ups <o:p></o:p></div>
<div class="MsoNormal">
30 push-ups<o:p></o:p></div>
<div class="MsoNormal">
40 sit-ups <o:p></o:p></div>
<div class="MsoNormal">
50 air squats <o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><br /></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">*3 min rest between
rounds <o:p></o:p></b></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-28960520834235087672020-02-18T21:50:00.000-06:002020-02-18T21:50:08.661-06:00WOD: Wednesday, 19 February<br />
<div class="MsoNormal">
<b>TECHNIQUE</b></div>
<div class="MsoNormal">
<b>Power Clean and Jerk </b><o:p></o:p></div>
<div class="MsoNormal">
5x3 @80%<o:p></o:p></div>
<div class="MsoNormal">
*If you don’t have a 1RM for calculation, work to a heavy triple.<o:p></o:p></div>
<div class="MsoNormal">
** Drop and reset. No cycling!<o:p></o:p></div>
<div class="MsoNormal">
***Is this too many asterisks?</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>METCON</b></div>
<div class="MsoNormal">
For Time:</div>
<div class="MsoNormal">
25 Power Clean and Jerk 135/95</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
50 Bar Facing Burpees<o:p></o:p></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-24389282327469792552020-02-17T21:28:00.001-06:002020-02-17T21:28:25.471-06:00WOD: Tuesday, 18 FebruaryWelcome back, Centurions!<br />
<br />
<br />
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">STRENGTH<o:p></o:p></b></div>
<div class="MsoNormal">
Back Squat 5x3 @ 80%<b><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p><b>METCON</b></o:p></div>
<div class="MsoNormal">
21-15-12-9:</div>
<div class="MsoNormal">
200m Run <o:p></o:p></div>
<div class="MsoNormal">
Toes to Bar</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i>Rest 3 min...</i><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
21-15-12-9:<b><o:p></o:p></b></div>
<div class="MsoNormal">
200m Run <o:p></o:p></div>
<div class="MsoNormal">
Handstand Push-Ups<b><o:p></o:p></b></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-53833335738573380462020-02-16T08:06:00.000-06:002020-02-16T08:06:14.208-06:00Sunday, 16 FebruaryClosed/Rest Day<br />
<br />
Let's be honest. You probably need one after this week. Rest days are essential for athlete development, as it's during rest (particularly sleep) that the body reconstructs and improves!Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-14974833684445251352020-02-14T21:01:00.001-06:002020-02-14T21:01:44.755-06:00WOD: Saturday, 15 February"Nancy"<div>5 Rounds for Time:</div><div>400m Run</div><div>15 Overhead Squats (95/65)</div>Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-76926877310265457562020-02-12T21:15:00.001-06:002020-02-12T21:15:22.632-06:00WOD: Thursday, 13 February<br />
<div class="MsoNormal">
<b>Strength </b><o:p></o:p></div>
<div class="MsoNormal">
1 RM bench press<o:p></o:p></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<o:p>Then...</o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Met-con!</b><o:p></o:p></div>
<div class="MsoNormal">
2 sets of...</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
3 Rounds:<o:p></o:p></div>
<div class="MsoNormal">
15 Deadlifts (185/125)<o:p></o:p></div>
<div class="MsoNormal">
15 Bar Facing Burpees<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
5 minute rest between sets.<o:p></o:p></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-55967812908391693102020-02-11T19:50:00.001-06:002020-02-12T10:02:28.853-06:00WOD: Wednesday, 12 February<div>
<div>
Strength:</div>
<div>
15 min to work to a heavy clean and jerk </div>
<div>
<span style="font-size: 16px;"><br /></span></div>
<div>
<span style="font-size: 16px;">Met-con:</span> </div>
<div>
<span style="font-size: 16px;">For time </span></div>
<div>
<span style="font-size: 16px;">200 Double Unders </span></div>
<div>
<span style="font-size: 16px;">30 GHD sit ups </span></div>
<div>
<span style="font-size: 16px;">20 Kettlebell Snatches (70/53)</span></div>
<div>
<span style="font-size: 16px;">30 GHD sit ups</span></div>
<div>
<span style="font-size: 16px;">20 Power Cleans (155/105)</span></div>
<div>
<span style="font-size: 16px;">30 GHD sit ups </span></div>
<div>
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</div>
<div>
<br /></div>
**NOTE: The gym is closed on Friday, Sunday, and Monday. We will have only the 10:30 class on Saturday. There will be no 0700 Class.Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-42962078099356008982020-02-10T22:13:00.001-06:002020-02-10T22:13:39.958-06:00WOD: Tuesday, 11 February<br />
<div class="MsoNormal">
For time!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
27-21-15-9 of:</div>
<div class="MsoNormal">
Front Squats (95/65)<o:p></o:p></div>
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50 Foot Handstand Walk<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
5 min rest, then...<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
21-15-9 of:<o:p></o:p></div>
Front Squats (135/95)<br />
<div class="MsoNormal">
50 Foot Handstand Walk <o:p></o:p></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com1tag:blogger.com,1999:blog-4472872539758459416.post-11397209171100692512020-02-10T08:14:00.001-06:002020-02-10T08:14:31.422-06:00WOD: Monday, 10 February<br />
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Monday <o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>2 Sets of the Following:</b></div>
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<b><br /></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">3 Rounds of:<o:p></o:p></b></div>
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<b style="mso-bidi-font-weight: normal;">50 walking lunges <o:p></o:p></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">5 C2B + 5 T2B<o:p></o:p></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><br /></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">And...<o:p></o:p></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><br /></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">3 Rounds of:<o:p></o:p></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">30/24 cal row <o:p></o:p></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">10 HSPU <o:p></o:p></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><br /></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Then a 5 minute rest between sets.<o:p></o:p></b></div>
<br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-63373901871302362362020-02-03T06:55:00.000-06:002020-02-03T06:55:47.461-06:003 - 5 FEB Workout<div dir="ltr" style="text-align: left;" trbidi="on">
<b>Monday</b><span style="white-space: pre;"> </span><br />
Warm<span style="white-space: pre;"> </span>up<span style="white-space: pre;"> </span><br />
400<span style="white-space: pre;"> </span>meter<span style="white-space: pre;"> </span>run<span style="white-space: pre;"> </span><br />
Then<span style="white-space: pre;"> </span><br />
Barbell<span style="white-space: pre;"> </span>warm<span style="white-space: pre;"> </span>up<span style="white-space: pre;"> </span><br />
Met-Con<br />
21<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br />
21<span style="white-space: pre;"> </span>Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>115/75<br />
15<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br />
15<span style="white-space: pre;"> </span>Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>115/75<br />
9<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br />
9<span style="white-space: pre;"> </span>Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>115/75<br />
rest<span style="white-space: pre;"> </span>5<span style="white-space: pre;"> </span>min<span style="white-space: pre;"> </span><br />
15<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br />
15 Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>135/95<br />
12<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br />
12 Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>135/95<br />
9<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burppes<br />
9<span style="white-space: pre;"> </span>Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>135/95<br />
rest<span style="white-space: pre;"> </span>5<span style="white-space: pre;"> </span>min<br />
12<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br />
12 Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>155/105<br />
9<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br />
9 Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>155/105<br />
6<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br />
6 Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>155/105<br />
<br />
<b>Tuesday</b><span style="white-space: pre;"> </span><br />
Warm<span style="white-space: pre;"> </span>up<span style="white-space: pre;"> </span><br />
Barbell<span style="white-space: pre;"> </span>warm<span style="white-space: pre;"> </span>up<br />
Then<span style="white-space: pre;"> </span><br />
Clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>breakdown<span style="white-space: pre;"> </span><br />
Strength<span style="white-space: pre;"> </span><br />
In<span style="white-space: pre;"> </span>15<span style="white-space: pre;"> </span>min<span style="white-space: pre;"> </span>find<span style="white-space: pre;"> </span>a<span style="white-space: pre;"> </span>heavy<span style="white-space: pre;"> </span><br />
2<span style="white-space: pre;"> </span>squat<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>1<span style="white-space: pre;"> </span>Jerk<span style="white-space: pre;"> </span><br />
Met-con<span style="white-space: pre;"> </span>(35min<span style="white-space: pre;"> </span>cap)<br />
5<span style="white-space: pre;"> </span>sets<span style="white-space: pre;"> </span><br />
400<span style="white-space: pre;"> </span>meter<span style="white-space: pre;"> </span>run<br />
25<span style="white-space: pre;"> </span>wall<span style="white-space: pre;"> </span>balls<span style="white-space: pre;"> </span><br />
400<span style="white-space: pre;"> </span>meter<span style="white-space: pre;"> </span>run<br />
25<span style="white-space: pre;"> </span>T2B<br />
**<span style="white-space: pre;"> </span>rest<span style="white-space: pre;"> </span>4<span style="white-space: pre;"> </span>min<span style="white-space: pre;"> </span>b/t<span style="white-space: pre;"> </span>sets<br />
<br />
<b>Wednesday</b><span style="white-space: pre;"> </span><br />
Warm<span style="white-space: pre;"> </span>up<span style="white-space: pre;"> </span><br />
5<span style="white-space: pre;"> </span>rounds<span style="white-space: pre;"> </span><br />
10<span style="white-space: pre;"> </span>Box<span style="white-space: pre;"> </span>step<span style="white-space: pre;"> </span>ups<br />
10<span style="white-space: pre;"> </span>PVC<span style="white-space: pre;"> </span>Pass<span style="white-space: pre;"> </span>throughs<br />
10<span style="white-space: pre;"> </span>PVC<span style="white-space: pre;"> </span>OHS<br />
Met-con<br />
4<span style="white-space: pre;"> </span>sets<span style="white-space: pre;"> </span><br />
21<span style="white-space: pre;"> </span>Box<span style="white-space: pre;"> </span>jump<span style="white-space: pre;"> </span>overs<span style="white-space: pre;"> </span>24/20<br />
15<span style="white-space: pre;"> </span>Overhead<span style="white-space: pre;"> </span>squats<span style="white-space: pre;"> </span>135/95<br />
3<span style="white-space: pre;"> </span> bar<span style="white-space: pre;"> </span>muscle<span style="white-space: pre;"> </span>ups<br />
15<span style="white-space: pre;"> </span>Overhead<span style="white-space: pre;"> </span>squats<span style="white-space: pre;"> </span>135/95<br />
21<span style="white-space: pre;"> </span>box<span style="white-space: pre;"> </span>jump<span style="white-space: pre;"> </span>overs<br />
**rest<span style="white-space: pre;"> </span>5<span style="white-space: pre;"> </span>min<span style="white-space: pre;"> </span>B/T<span style="white-space: pre;"> </span>sets<br />
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<br /></div>
CenturionCrossfitforthoodhttp://www.blogger.com/profile/16278699399816829312noreply@blogger.com0