DAILY WOD

11.10.17 Friday

CrossFit South Shore - CrossFitWeightliftingPower Snatch (1RM)EMOM 10: 1 rep -start at 50% add wt. each setWOD: Metcon (Time)15-12-9-6-3 Power Snatch (95,65) Barbell Step-up (20) (95,65) Barbell Hop x2-Box height should be no higher than 90* angle at the knee L3:...

Thursday 11.9.17

CrossFit South Shore - CrossFit   Warm-up Warm-up (No Measure) Teams of 2 Relay Run/Row 100m 200m 400m 800m 400m 200m 100m Metcon (AMRAP - Reps) " Tabata Time" Tabata Air Squats 8 Rounds -Score is lowest round Core Metcon (AMRAP - Reps) Tabata: Pushups &...

Wednesday 11.8.17

CrossFit South Shore - CrossFitLIL WHITE (Time)"Lil White" 3 Rounds For Time 3 Rope Climbs 10 Toes 2 Bar 30 Walking lunges w 45# Plate OH 400m RunL3: (2 Rope Climbs) L2: (1 Rope Climb, Knee 2 Elbow) L1: (15 Ring Rows, knee raise)Cash OutSupinated Grip BB Rows (4x8 )-...

Tuesday 11.7.17

CrossFit South Shore - CrossFitWeightliftingHang Power Clean (3 Reps Every 2min for 14min)-Find your 3rm Hang Power Clean -Don't drop the bar -Add weight between setsWod:: Metcon (Time)"FORCE" 2000m Row 25 Hang Power Clean (165, 115) 50 DURX+: (185,125) L3: (135, 95)...

11.06.17

CrossFit South Shore - CrossFitGymnasticsPractice Hand-Stand progressions -Find a strict version you can do 5 reps or more of -Perfect the bottom position Then..EMOM 5 Strict HSPU 1-3 Strict HSPU -try to use as little assistance as possible-You can use ab mats -no...

11.5.17 Sunday

CrossFit South Shore - CrossFitWeightliftingBear Complex (2x1-1-1-1-1)Power Clean Front Squat Push Press Back Squat Second Push Press- 2 rep Bear Complex maxMetcon (Time)"Thigh High" 5 RFT 12/10 Cal Bike or Row 10 Squat Cleans (115,75)L3: (95,65) L2: (75,55) L1: Med...

Saturday 11.4.17

CrossFit South Shore - CrossFitWarm-up5 Min warmup game class choice then... -Rope Climb technique -DU practiceTeam POWER DUB STEP (AMRAP - Rounds and Reps)AMRAP 20 200m Run (together) 40 Power Cleans (115,80) 4 Rope Climbs 80 Double Unders RX+: (legless rope, 135,95)...

Friday, 4.21.17

Strength Wide Stance Box Squat: 8 x 3 @55-65%, every 60s. – use 13-15″ Box. – +5% from last week. – Ensure each set is done explosively + athletes sit back on the box – If you’re able to set-up bands use them and use 45-55% for all sets. – This % is of your athletes...

Thursday, 4.20.17

Strength/Skill Rope Climb Skill Work + Gymnastics Static Hold *Spend 10:00 teaching people the J-technique then perform EMOM EMOM 10: ODD Minutes: 1 Rope Climb or Scaling Option. – Adv: Legless RC EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold WOD AMRAP 18: 40...

Wednesday, 4.19.17

Strength EMOM 12: ODD Minutes: 3 Split Jerks @70-75% EVEN Minutes: 15-20s Hollow Hold – Take 7-10:00 warming up to desired work weight focusing on technique before starting the clock. WOD 5 RFT: 12 T2B 9 Hang Power Cleans (155, 105) 6 S20H (155, 105) Rx+:(185, 125)...

Tuesday, 4.18.17

WOD EMOM 40: Minute 1: 45s Assault Bike Minute 2: 45s Row Minute 3: 12 Burpees Minute 4: 100 Ft. Bear Crawl Minute 5: Rest

Monday, 4.17.17

Strength Sumo Deadlift off 2″ Mats: – Take 6-8 sets and work up to a heavy 2. – Use 25# plates to elevated Barbell off the floor – Reset on each rep. – Or use a rack/spotter arms so weights start off just below your knee – Rest 2-3:00 between sets. Beginners: -5 x 5...