Workout of the Day

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400 meter run at Harborside Crossfit

Saturday 150718


Strength:

Deadlift

5 x 3, across

Met Con:

3 RFT-

Run 800m

21 KB Swings, 70/53 lbs.

21 Burpee Pull Ups

20150718_120044
Barbell cleans

Friday 150717


Skill:

5 Rounds

3 Strict HSPUs

6 Kipping HSPUs

-Rest as needed (15 min time cap)

Met Con:

For time-

30 Front Squats, 60% 1RM

Rest 3 min

3 Rounds-

3 Rope Climbs

6 Power Cleans

9 Pistols

(18 min time cap)

Muscle ups & box jumps in Buffalo, NY

Thursday 150716


Oly Strength:

EMOM x 8

C & J, ascending starting at 65% 1RM

Met Con:

3 RFT-

7 MUs

21 KB Snatches, 53/35 lbs.

2015-07-16 09.30.25
Strict press

Wednesday 150715


Strength:

Deadlift

5 x 5, across

Met Con:

15 min AMRAP

20 Box Jumps, 24/20"

20/15 Ring Dips

200m Run

PART_1436931102888_20150709_122852

Kipping swing at Harborside Crossfit

Tuesday 150714


20 Rep Benchmark:

S2OH

Met Con:

For time-

90 kcal Row

60 Wall balls, 20/14 lbs.

30 Snatches, 135/95 lbs.

2015-07-13 21.17.58I

Partner rowing

Monday 150713


Strength:

5 Rounds

1 Power Clean + 3 Front Squats

Met Con:

EMOM x 10

8/6/4 C2B Pullups

30 DUs/SUS

Harborside Crossfit members post WOD

Sunday 150712


Run Jimmy Run 5k

2015-07-12 23.26.04
Overhead squat

Saturday 150711


Strength:

Deadlift

5-5-3-3-1-1-1

Met Con:

In teams of 3-

a. Row 5k

b. 100 Ball slams

    100 Cleans, 135/95 lbs.

    100 OTB Burpees

* 1 person will always be rowing while another person is working on reps. Switch as needed.  The workout is finished when BOTH a. and b. are completed.

2015-07-10 22.05.36

Friday 150710


Oly:

Slow snatch pull to shrug

5 x 1, ascending

Hang power snatch + OH squat

5 x 1, ascending

OH squat w/ pause

3 x 3, ascending

Met Con:

Run 200m

2 Rounds-

20 T2B

20 S2OH, 105/65 lbs.

Run 200m

2 Rounds-

10 T2B

10 S2OH, 105/65 lbs.

Run 200m

(15 min time cap)

2015-07-10 01.57.51

Thursday 150709


Strength:

Strict Press

5 x 5, across

Skill:

4 Rounds-

1 min max DUS

1 min Rest

Met Con:

For time-

75 Thrusters, 95/65 lbs.

*10 min time cap

2015-07-08 22.54.04

Wednesday 150708


Oly:

15 min to work up to (a pretty) 1RM Squat snatch

Then, 

Squat snatch

5 x 1, 90% 1RM

Squat snatch

3 x 3, 75% 1RM

Met Con:

8 min AMRAP

30 KB Swings, 70/53 lbs.

30 Weighted Ab mat sit ups, 25 lbs.

2015-07-07 23.46.18

Tuesday 150707


Strength:

Strict Press

5 x 7, across

Met Con:

21-18-15-12-9-6-3

Wall balls, 20/14 lbs.

Box jumps, 30/24"

HSPUS

2015-07-06 23.08.00