Workout of the Day

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Clean and jerks

Wednesday 150805


Strength:

Deadlift

3 x 10, across

Met Con:

3 Rounds-

400m Farmer Carry, 53/35 lbs.

10 Tire Flips

3 Rounds-

20 KB Swings, 70/53 lbs.

80 DUs

2015-08-04 22.43.12
Chest to bar pull ups

Tuesday 150804


Strength:

3 C&J @ 70% 1RM

3 C&J @ 80% 1RM

3 C&J @ 90% 1RM

(10 min cap)

Met Con:

21-15-9

Box jump, 24/20"

Push press, 95/65 lbs.

T2B

2015-08-03 22.54.55
Bear complex at Harborside Crossfit in Buffalo, NY

Monday 150803


Strength:

1 1/4 Front Squats

6 x 3 @ 50-65% 1RM Front Squat

Met Con:

"Cindy"

20 min AMRAP

5 Pull Ups

10 Push Ups

15 BW Squats

2015-08-02 21.48.46I

July 2015 Personal Record Board

Sunday 150802


Rest Day

2015-08-02 20.34.28

Saturday 150801


Skill:

EMOMx5

4 Candlestick Roll to Pistols

Met Con:

15min AMRAP

Buy In- 20 OTB Burpees

Max Bear Complex 105/75#

* every time the bar drops do 5 OTB Burpees

Friday 150731


Strength:

Snatch Grip Deadlift

6x2

Met Con:

4 Rounds

3 Rope Climbs

6 Muscle Ups

9 Stone 2 Shoulder

Crossfitters resting in Buffalo, NY

Thursday 150730


Oly Skill:

5 Rounds

1 Power Clean +

1 Hang Squat Clean +

1 Squat Clean and Jerk

* work through complex  once every 2 minutes

Met Con:

For Time

1 Mile Run

30 Ground 2 Overhead 135/95#

1 Mile Row

Kipping swing

Wednesday 150729


Skill:

EMOMx10

7/5/3 HSPUs

Met Con:

10-1

Front Squats 165/105#

C2B Pull-ups


Overhead press at Harborside Crossfit

Tuesday 150728


Skill:

3 Rounds-

2 min Max DUS

1 min Rest

Met Con:

4 Rounds-

Every 3 minutes complete

15 HR Push Ups

15 Snatches, 75/55 lbs.

20 Ab Mat Sit Ups

2015-07-27 22.32.54
Farmer carry with kettlebells

Monday 150727


Strength:

Deadlift

8x1

Met Con:

For Time

800m Run

30-20-10

Wall Balls 20/14#

T2B

800m Run

Harborside's WOD with barbells

Sunday 150726


Rest Day

2015-07-25 13.02.17
Box jumping and burpees

Saturday 150725


Strength:

Strict Press

5 x 1, ascending

Met Con:

8 min AMRAP-

10 SDHP, 105/75 lbs.

40 DUs

Rest 2 min

8 min AMRAP

10 Thrusters, 105/75 lbs.

40 DUs

Rest 2 min

8 min AMRAP

10 Pull Ups

40 DUs

2015-07-25 01.13.09