Category Archives: Uncategorized

Tuesday 10.16.18

SWEAT:
10 amrap
8 ring rows / pull ups
16 db snatches (50/35)
rest 5
10 amrap
10 kb sdhp
10 burpees
rest 5
Tabata
db curls
box dips
plank holds
____________
CrossFit
OTM 12
odd: 10 ring rows
even: 1 power snatch

30 db snatches (70/50)
10 mups
30 kb sdhp (70/53)
10 mups
30 db snatches
cap 14

Thursday 10.11.18

plank up downs: 4×8 each arm

banded goodmornings: 4×12

SWEAT:
min 0-10
21-15-9
Calories on the bike
Devil Press (35/25)
TTB/ dynamic sit ups w/plate

min15-25
21-15-9
Calories on the row
Slam Balls
Sit-Ups

min30-40
4 Rounds:
200m Run
10 burpees
__________
CrossFit:
Partner
25 amrap
50/40 cal row
50 devil Press (50/35)
50/40 cal bike
100 db s2oh
600m run
100 kbs (70/53)

(Chest must touch floor/ db must go from ground to over no C+J)

tuesday 10.9.18

IMG_5866

seated plate twist: 4×8 ea
supermans: 4×8

SWEAT:
2 rounds
3amrap
cal row
3amap
4 burpees
5 DB DL (50/35)
3amrap
5 ring rows
5 SA PP (50/35)
3amrap
assbike
2 min rest between rnds

CrossFit
15 amrap
200m run
5 strict pull ups
10 Deadlifts (185/130)

monday 10.8.18

IMG_5979


These three CrossFit Route 1 OG’S (Pat Dow, Tony LoRusso and Chris Rizza) just returned from their 7 day climb up Machu Picchu.

back squat:3×10@65%

Elizabeth
21-15-9
squat clean (135/95)
ring dip
12 min

thursday 10.4.18

plank up downs: 4×8 each arm

banded goodmornings: 4×12

SWEAT:
20 Amrap
bike 15/12
40 DU or plate hops
200m run
20 cal row
20 slam balls
20 burpees


1mile cool down jog
———
CROSSFIT:
Partner:
25 amrap
100/80 cal bike
200 du
100 burpees over partner
200/160 cal row
200 du
100 burpees over partner
(break up anyway)