Beginner

Thursday-Saturday 170420-22 – Beginner

Thursday 4/20 Strength Every 3 minutes, for 5 sets: 3 Push Press, increasing Conditioning 21-15-9 reps for time of: Box Jumps with step down (24/20) Push Press (95/65) Air Squats Friday 4/21 Strength/CrossFit.com WOD Deadlift 5-5-3-3-3-1-1-1-1 reps Saturday 4/22 Conditioning… Read more »

Sunday-Tuesday 170416-18 – Beginner

Sunday 4/16 and Monday 4/17 Upper Body Strength Tempo Overhead Squats 5×3, across (4141) Strict Pull ups 5×5, toughest scaling possible Barbell Conditioning Every 75 seconds, for 20 sets: 1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat… Read more »

Thursday-Saturday 170413-15 – Beginner

Thursday 4/13 Skill Basic Pistol Progression Partner Conditioning 24 minute AMRAP: 10 Strict Pull ups 20 Plate Ground to Overhead (45/25) 30 Alternating Reverse Lunges (Rx+ = 10 alternating Pistols) 400 ft Shuttle Run Partition reps as desired with your… Read more »

Sunday-Tuesday 170402-04 – Beginner

Sunday 4/2 and Monday 4/3 Gymnastics Skill 4 rounds of: 30 seconds: 5-10 Kip Swings 60 seconds: Seated Pike Stretch 30 seconds: 3-5 Toes to Bar with correct Kip Swing 60 seconds Rest: Kettlebell/Dumbbell Windmill or Arm Bar Conditioning Every… Read more »

Saturday 170401 – Beginner

April Fools! 🙂 Strength Deadlift 6×3, increasing Partner Conditioning “Hell’s Bells” 6 Rounds (total) for time: 10 Double Kettlebell Swings (16/12) 10 Double Kettlebell Front Squats (16/12) 10 Double Kettlebell Swings (16/12) 10 Double Kettlebell Thrusters (16/12) Alternate rounds with… Read more »