Beginner

Sunday-Tuesday 170219-21 – Beginner

Sunday 2/19 and Monday 2/20 Strength Back Squat 3×5, increasing then…. Overhead Squats 3×5, increasing Note: For Sunday and Monday workouts we will be working on Back Squats and Overhead Squats leading up to the CrossFit Open (last week.) Focus… Read more »

Thursday-Saturday 170216-18 – Beginner

Thursday 2/16 Strength Push Press 5×3, across Compare to 2/9/17. Start 2.5-5# heavier, if possible. Partner Conditioning 10 Rounds (total) for time: 10 Left Arm Kettlebell Swings (24/16) 10 Right Arm Kettlebell Swings (24/16) 10 (per leg) Reverse Lunge with… Read more »

Sunday-Tuesday 170212-14 – Beginner

Sunday 2/12 and Monday 2/13 Strength Back Squat 3×5, increasing then… Overhead Squats 3×5, increasing Note: For Sunday and Monday workouts we will be working on Back Squats and Overhead Squats leading up to the CrossFit Open (about 2 weeks.)… Read more »

Thursday-Saturday 170209-11 – Beginner

Thursday 2/9 Strength Push Press 5×3, across (2.5-5 pounds heavier than 2/2/17) Conditioning/Gymnastics 5 Rounds of alternating EMOM: Minute 1: 45 Second Hanging Bar Hold – Supinated Grip Minute 2: 20-30 Second Crow Hold Minute 3: 30 Second Hollow Hold… Read more »

Sunday-Tuesday 170205-07 – Beginner

Sunday 2/5 and Monday 2/6 Strength Back Squat 3×5, increasing then…. Overhead Squats 3×5, increasing Note: For Sunday and Monday workouts we will be working on Back Squats and Overhead Squats leading up to the CrossFit Open (about 3 weeks)…. Read more »

Thursday-Saturday 170202-04 – Beginner

Thursday 2/2 Strength Push Press 5×3, across (2.5-5 pounds heavier than 1/26/17) Conditioning 11 Minute Partner AMRAP: 9 Push Press (115/85) 11 American Kettlebell Swings (24/16) Partition reps as desired with your partner. All Levels Friday 2/3 Barbell Conditioning 5… Read more »

Sunday-Tuesday 170129-31 – Beginner

Sunday 1/29 and Monday 1/30 Strength Back Squat 3×5, increasing then…. Overhead Squats 3×5, increasing Note: For Sunday and Monday workouts we will be working on Back Squats and Overhead Squats leading up to the CrossFit Open (about 5-6 weeks)…. Read more »

Thursday-Saturday 170126-28 – Beginner

Thursday 1/26 Gymnastics Skill Crow Hold Progressions Strength Push Press 5×3, across (2.5-5lbs heavier than 1/19/17) Conditioning 12 Minute Alternating EMOM: Minute 1: 20-30 second Crow Hold (or progression) Minute 2: 5-7 Pull ups Minute 3: 21 American Kettlebell Swings… Read more »

Sunday-Tuesday 170122-24 – Beginner

Sunday-Monday 1/22-23 Strength Back Squat 3×5, increasing Then Overhead Squats 3×5, increasing Note: For Sunday and Monday workouts we will be working on Back Squats and Overhead Squats leading up to the CrossFit Open (about 6-7 weeks). Focus on going… Read more »

Thursday-Saturday 170119-21 – Beginner

Thursday 1/19 Strength Push Press 5×3, across (2.5-5 lbs heavier than 1/12/17) Partner Conditioning “Hi-5” For time: 60 Push Press (95/65), partner “rests” in a plank 50 Front Squats (95/65), partner “rests” in a squat 40 Front Rack Reverse Lunges… Read more »