All posts by Hillary

Saturday 8/18/18

6:20am private 1 on 1, 8:30am, 9:30 Prime Time Fitness

8:30am Crossfit

Compression Drills:

  • Press drag/press jump
  • Reverse press drag
  • Compression sit-ups 
  • Seal position, hips rested/ hips active 

Partner WOD
Any Style Squat Accumulate:
M/M Pair: 3,500lbs
M/F Pair: 3,000lbs
F/F Pair: 2,500lbs
[10min Cap] Directly Into
40-30-20-10
Single Arm DB Hang Clean and Jerk (50/35)
Burpees (1 works/1 rests)
*200m Run together after each Round*

9:30am Prime Time:

11:00 elliptical, alternating :30/:30

WOD:

5 bench sprawls

10 dumbbell curls

15 knee tucks (on bench)

20 reverse hip extensions (on bench)

25 squats 

4 rounds

Friday 8/17/18

6:30am, 5:30pm

strength:

overhead squat deload

3@70% of 1 rep max for 4:00

5@50% of 1 rep max for 4:00

WOD:

24 sit-ups

12 deadlifts (115/85)

6 pull-ups

12:00 AMRAP

*REMINDER: Next Friday, 8/24, is the last beer league of the season! Come out to play or watch!

 

Thursday 8/16/18

6:00am, 6:00pm

athlete skill of choice 6:00

WOD:

40 double unders

40 hang muscle cleans (75/55)

40 pistols

30 double unders

30 hang power cleans (95/65)

30 pistols

20 double unders

20 power cleans (115/95)

20 pistols

 

Wednesday 8/15/18

6:00am, 6:00pm, 7:10pm Prime Time Fitness

strength:

deloading bench press

3 @ 70% of 1 rep max for 4:00

5 @ 50% of 1 rep max for 5:00

WOD:

16:00 clock

3:00 ball slams

3:00 row for cals

3:00 box jumps

1:00 rest

2:00 ball slams

2:00 row for cals

2:00 box jumps

 

Saturday 8/11/18

8:30am, 10:00am Prime Fitness, 11:00 Level 1

Stamina:  Partner Band Work

Partner WOD:

  • Minute 1: Wall Ball Shots (20/14 lb)
  • Minute 2: Toes-to-Bars
  • Minute 3: 1 Leg Box Squats
  • Minute 4: Push Presses (75/55 lb)
  • Minute 5: Row (calories)
  • Minute 6: Rest
  • 5 rounds; 29:00 clock

Thursday 8/9/18

6:00am, 5:15pm level 1, 6:00pm

WOD:

8-7-6-5-4-3-2-1 of

hand stand push-ups

pullups

1-2-3-4-5-6-7-8 of

plyo lunges (2=1)

weighted box step ups w/ Med Ball (20/15)

10-20-30-40 of

situps

reverse crunch

Triangle hollow rocks

scissor kicks

REMINDER: Beer League is tomorrow! 6:45pm