Goat Wednesday 12.13.17

CrossFit South Shore – CrossFit Shoulder Press (5@65% 5@75% 5+ @85%) – 3 working sets -last set is till failure Goat WOD Dec. (AMRAP – Rounds and Reps) “GOAT WOD” AMRAP 15 A) Goat gymnastics B) Goat barbell C) Aerobic or core-Continue...

12.12.17 Tuesday

CrossFit South Shore – CrossFit “Metabolic Mudslide” (Time) TUESDAY Workout of the Day “METABOLIC MUDSLIDE” 5 Rounds 200m Run 20 Unbroken KB Swings (70,53) 20 Burpees Rest 2:00 MinutesUnbroken means that you should choose a weight that is...

Monday 12.10.17

CrossFit South Shore – CrossFit Weightlifting Back Squat (5-5-5+) 5 @ 65% – 5 @ 75% – 5+ @ 85% – Use your training max to find percentages -Last set is for max reps! “The Open is Coming” (AMRAP – Rounds and Reps) ” The...

Saturday 12.9.17

CrossFit South Shore – CrossFit “Winter Meltdown” (AMRAP – Rounds and Reps) “Winter Meltdown” AMRAP 20 20 pull-ups 20 kb swings (53/35) 20 push-ups 20 kb goblet walking lunge (53/35) 20 burpeesL3: 15 pullups L2: Jumping pullups...

12.8.17 Friday

CrossFit South Shore – CrossFit Weightlifting Squat Snatch + Overhead Squat (Every 2 for 14Min) One squat snatch plus one overhead squat-every two min perform one squat snatch plus one overhead squat -add weight if form permits “Stabilizer 2.0”...

Thursday 12.7.17

CrossFit South Shore – CrossFit Warm-up AMRAP 10 Partner Warm Up 200m Med Ball Carry Double Unders or Jump Ropes *One partner is running while other is doing Jump ropes Core Tabata Plank Holds -mix in one arm, one leg, and side holds WOD 1: Metcon (AMRAP –...