21 Feb 2020 Friday
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Over rings

Sticky Post By On February 21, 2020

Deads of winter.

 

 

CROSSFIT

S&P cycle: squat – pull – PRESS – pull – off

A. weighted dips: 3-4 reps x 4 sets

B. 2 rounds for time:
500m row
10 ring muscle-ups
12 OHS (135/95)
800m run

 

 

CSPORT

A. Complete 1 round every 2 min
10 KBS
10 Goblet squats
10 burpees
*rest the remainder of the 2 min interval, x 4 sets (8 min total)

B. AMRAP in 20 min
Block run buy in
+
AMRAP w time remaining:
10 pull ups
10 box jumps
10 DB ground to OH
200m run or row

C. 10 min clock
3 min plank
2 min sit ups
2 min side bends, alt sides
3 min plank

20 Feb 2020 Thursday
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Hit the wall

Sticky Post By On February 20, 2020

Look at that front squat!

 

 

CROSSFIT

S&P cycle: squat – PULL – press – pull – off

A. DL: 2 reps EMOM for 15 min (no TNG)

B. AMRAP in 20 min
18 GHD situps
12 DB snatches
6 wall climbs

 

 

CSPORT

A. 1 min @ each x 3 rounds
Sit ups
Box jumps
HR push ups

B. AMRAP in 12 min
10 Pistols 5/5
10 Curl to press
10 Cals (bike or row)

B. AMRAP in 20 min
10 Ab wheels
20 KB High Pulls
30 Reps battle rope (any pattern)
400m run

19 Feb 2020 Wednesday
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getting worse

Sticky Post By On February 19, 2020

Ta da!

 

 

 

CROSSFIT

S&P cycle: SQUAT – pull – press – pull – off

A. front squat: 3-3-3-3 @ 32X1

B. AMRAP in 12 min:
3-6-9-12-etc… C2B pullups
3-6-9-12-etc… power cleans (135/95)
3-6-9-12-etc… box jumps (24/20)

 

 

CSPORT

A. 4 sets:
10 Seated OH press
10 Curls
15 Tri press downs

B. 4 sets:
10 RDL
:30 Wall sit
10 Russian step ups per leg

C. 3 rounds:
10 Push ups
15 Body rows
20 Wall Balls
30 Sit ups
400m run or row

18 Feb 2020 Tuesday
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Not Barbara

Sticky Post By On February 18, 2020

Out in Miami this week setting up this year’s version of our WZA Compound.

 

 

 

CROSSFIT

S&P cycle: squat – pull – press – pull – OFF

3 rounds, each for time:

10 K2E
20 burpees
30 KBS (53/35)
40 abmat situps
50 double-unders

*rest 4-5 min bt rounds

 

 

CSPORT

A. Against a 3 min clock:
15 DB ground to OH
10/7 cal bike or row
*rest the remainder of 3 min interval x 4 rounds (12 min)

B. AMRAP in 12 min
10 Box jumps
15 Goblet squats
200m run/row

C. AMRAP in 12 min
10 K2E
10 Push ups
200m run or row

D. 4 min clock
1 min Plank
1 min Russian twists
1 min Sit ups
1 min Plank

17 Feb 2020 Monday
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light and sucky

Sticky Post By On February 17, 2020

Stick the landing!

 

 

 

CROSSFIT

S&P cycle: squat – pull – press – PULL – off

A. 2 snatches + 2 OHS x 5 sets

B. 4 RFT
25 thrusters (75/45)
400m run

 

 

CSPORT

A. 12 min cap
50 Sit ups
50 KBDL high pull
50 Air squats
*At the start and every min, complete 3 burpees
*Complete all reps of one movement before moving onto the next
*No extra rest between movements

B. 3 rounds:
15 Bench press
15 Dips
400m row

C. 3 rounds
15 KBS
30 Lunges
400m run

C. 3 rounds
10 ab wheels
1 min plank

15 Feb 2020 Saturday
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16.4!

Sticky Post By On February 15, 2020

The face off.

 

 

CROSSFIT

S&P cycle: squat – pull – PRESS – pull – off

A. bench press: 3RM for the day

B. 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (225/155)
55 wall-ball shots (20/14)
55-calorie row
55 HSPUs

 

 

CSPORT

A. AMRAP in 40 min
Buy in: Lunges up Farley! Jog back down
then
AMRAP w/ time remaining:
25 push press
25 cal bike
25 burpees
25 cal row
25 weighted sit ups
400m run
14 Feb 2020 Friday
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between burpees

Sticky Post By On February 14, 2020

Over their heads.

 

 

CROSSFIT

S&P cycle: squat – PULL – press – pull – off

A. 2 sq cleans + 2 pwr jerks x 5 sets

B. 5 RFT
15 cal air bike
15 KBS (53/35)
200m run
6 burpee box jumps (24/20)

 

 

CSPORT

A. AMRAP in 18 min
10 bench press
10 pull ups
20 lunges
*at the start and every 6 min run/row 200mB. AMRAP in 18 min
10 Goblet squats
15 KBS
50 jump rope
*at the start and every 6 min run/row 200mC. 1 min @ each
Plank
Side plank- left
Side plank- right
Russian Twists
Side plank- right
Side plank- left
Plank
13 Feb 2020 Thursday
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Break it till you make it

Sticky Post By On February 13, 2020

The art of getting up.

 

 

CROSSFIT

S&P cycle: SQUAT – pull – press – pull – off

A. box squat: 5 x 5

B. For time, partitioned anyhow:
100 pullups
500 DUs

 

CSPORT

A. AMRAP in 10 min
1/2 lap “gun” carry
10 box jumps
200m row

B. AMRAP in 10 min
10 push up to renegade row
10 back ext
200m run

C. AMRAP in 10 min
10 Cal bike
15 Goblet squats
20 sit ups

D. 1 min @ each
Plank
Hollow Rocks
Flutter kicks
Ab wheels
Plank

12 Feb 2020 Wednesday
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shooting planks

Sticky Post By On February 12, 2020

Just a bunch of jerks.

 

 

CROSSFIT

S&P cycle: squat – pull – press – pull – OFF

A. 5 rounds for time
6 hang sq cleans (135/95)
12 ring dips
18 cal row or bike
1 min plank hold

B. big block run @ 75%

 

CSPORT

A. AMRAP in 5 min
Plank hold!
AMRAP burpees with the time remaining, once you break the plank.
Motivation to hold 5 min unbroken!B. :40 at each x 4 rounds
Air squats
Sit ups
Curl to press

C. 21-15-9
Seated OH press
K2E

D. 15, 12, 9, 6, 3
Push ups
RDL
200m run each round

11 Feb 2020 Tuesday
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3 little rounds

Sticky Post By On February 11, 2020

On the ride to fitsville.

 

 

CROSSFIT

S&P cycle: squat – pull – press – PULL – off

A. Snatch: to a heavy single

B. 30-20-10 rep rounds for time:
power snatch (115/85)
toes to bar
burpees

 

 

CSPORT

A. AMRAP in 5 min
:30 side plank per side
20 flutter kicks per side
10 sit ups

B. 4 sets:
15 KBDL
15 GHD sit ups

800m run

C. 4 sets:
10 SA rows per arm
15 push ups

800m run

D. 4 sets:
15 thrusters
15 cal bike or row