Wednesday

Strength Back Squat *Set 1 – 40% x 1 rep *Set 2 – 50% x 1 rep *Set 3 – 60% x 1 rep *Set 4 – 70% x 1 rep *Set 5 – 80% x 1 rep and then…. Every 2 minutes… *Sets 6-8 – 85% x 3 reps Conditioning Complete as many rounds […]

Tuesday

strength Shoulder Press * Set 1 – 5 reps @ 80-85% * Set 2 – 4 reps @ 85-90% * Set 3 – 3 reps @ 90-95% * Set 4 – 2 reps @ 95-98% * Set 5 – 1 rep @ 100-105% Rest 2-3 minutes between sets. conditioning Five rounds for time of: Run […]

Monday

Strength Front Squat *Set 1 – 3 reps @ 55-60% *Set 2 – 2 reps @ 65-70% *Set 3 – 1 rep @ 75-80% *Set 4 – 1 rep @ 80-85% *Set 5 – 1 rep @ 85-90% *Set 6 – 1 rep @ 90-95% *Set 7 – 1 rep @ 95+% *Set 8 – […]

GDFR

It’s Goin’ Down For Real… The CrossFit Games that is!!  In case you didn’t know the 2015 CF Games are happening now in Carson California!  You can watch live coverage and get all the updates here http://games.crossfit.com/ Join us tonight starting at 6pm as we celebrate our Marriage with our favorite CrossFit Family! Kurt and […]

#tbt

STRENGTH Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+ CONDITIONING #tbt from July 33rd 2001! Tabata Squat (One full Tabata … 8 rounds of 20 seconds on 10 seconds off) Rest 2 minutes. Push-press 1/3 […]

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