TJ

Author Archives

  • September 24th, 2018

      Work Out of the Day Performance  Every 2 minutes, for 20 minutes (10 sets): Clean & Jerk x 1 rep Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy. Metcon “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (155/105 lbs)

  • September 21st, 2018

        Work Out of the Day Performance 3 rounds for time: Run 100m 15 C2b Pull-ups Run 100m 10 Toes to bar Run 100m 15′ Rope climb, 2 ascents Run 100m 5 Bar or Ring Muscle-ups Fitness 3 rounds for time: Run 100m 15 Ring rows or Band pull-ups Run 100m 10 Knee-ups Run […]

  • September 20th, 2018

      Work Out of the Day Performance/Fitness Strength Back Squat @32×1 3,3,3 reps ; rest 2-3 minutes WOD Intervals 4 Rounds for Reps 1:00 Work: 20s Rest & Rotate -Single Arm DB snatches  -Bike/Row – Bear Hug Carry – Sled Push – KB Rack Wall-sit

  • September 19th, 2018

    Work Out of the Day Performance For time: 21 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters 18 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters 15 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters 12 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters Men: 75 Women: 55 Fitness For time: […]

  • September 17th, 2018

      Work Out of the Day Performance As many rounds as possible in 20 minutes In teams of two: 0:00- 15:00 1000m Run (Together) Then AMRAP in remaining time 20 Hang Cleans 155/105 20 Burpees 20 Box Jump Overs 24/20 Split reps as needed. 15:00-20:00 Find 1RM of the following complex Clean + Hang Clean […]

  • September

    Work Out of the Day Fitness Challenge WOD #2 For time: Run 1600m Then, For time: Row 500m or Run 400m 50 Medball cleans 20/14 30 Box jumps or Step-ups Performance 10 min to establish a 3RM Power Clean Then, Run 1000m or Row 1000m 50 Box Jumps 24/20 30 Cleans @ 75% of 3RM