Category: Explosive Sports Performance

Explosive Sports Performance for August 2, 2018

Thursday’s WOD 08.02.18

Group Warm-up
Front Squat (3-3-3-3-3-3-3)
Metcon (AMRAP – Reps)
1 minute of burpees
50m Lunge
1 minute of chest to bar pullups
Run 200m
2 minutes of burpees
Run 400m
2 minutes of chest to bar pullups
Run 200m
1 minute of burpees
50m Lunge
1 minute of chest to bar pullups

Explosive Sports Performance for July 31, 2018

OOA

Group Warm-up
Marston (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:

1 deadlift – 285/405#
10 toe to bar
15 bar facing burpee

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 


Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

*scale the deadlift to 85-90% of 1rm, as able.

RomWod

Explosive Sports Performance for July 24, 2018

OOA

Shoulder Press (3-3-3-3-3-3-3)
5 Burpees after each set
Metcon (AMRAP – Rounds and Reps)
5 Rounds of: AMRAP 3
5 Strict Pull-ups
10 Russian Swings
15 Push-ups

Rest 2 mins between rounds, pick up where you left off!

Explosive Sports Performance for July 19, 2018

OOA

Metcon
KB Deadlift Ladder

Complete 5 reps at each KB and move to the next KB and repeat.
200m Run after each round…

2 rounds

Metcon (Time)
1000m Row
50 Deadlift
1000m Row
Metcon
Accessory:
50 Banded Goodmornings

Explosive Sports Performance for July 17, 2018

OOA

Back Squat (10-10-10-10)
Work up to as heavy 10 rep weight and complete 4 sets at that weight.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 Wall Ball Shots
10 Burpees to Plate
10 Calories on Bike or Rower
10 Burpees to Plate

Explosive Sports Performance for July 5, 2018

OOA

Group Warm-up
Deadlift (3-3-3-3-3-3-3-3)
Build to a heavy 3 reps.
Metcon (Time)
1000m Row…..then

21-15-9 of:
Kettlebell Sumo Deadlift High Pulls
Jumprope – 50 Double Unders or 100 Singles

Explosive Sports Performance for March 23, 2018

CrossFit Games OPEN 18.5

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.