Monday 1/25/16

Monday 1/25/16 I will be programming series of EMOM’s, WOD’s and Strength movements over the coming weeks to prepare everyone for the 2016 CrossFit Open Season… “Open Prep!” My programming has been geared towards Open Prep for the last...

Friday 1/22/16

Part 1: Death by Push Jerk (135/95) 14min Time Cap Part 2: 8 min Ascending Ladder 3 Hang Power Cleans (135/95) 3 Goblet Squats (24/16kg) 6 Hang Power Cleans 6 Goblet Squats … *Note please keep all kettlebells off the wood platforms – Thank...

Wednesday 1/20/16

Part 1: Inter-Box Comp: WOD 2 – Ascending Ladder Couplet 10 Minute Cap For total reps: Cluster/Pull Up (SX is Ring Rows) 3-3, 6-6, 9-9….. Weights: RX Men – 115 RX Women – 75 SX Men – 75 SX Women – 53 Rest 10mins Part 2: On an 8-minute...

Tuesday 1/19/16

Part 1: 20 mins Front Squat 2-2-2-2-2 *Rest 2-2:30mins between sets Part 2: Inter Comp Prep 3 Rounds for time: 15 Deadlifts (245/165) 30 Wall Balls (20/14) *Find the weight you will be performing at the Inter-box Comp and use it for the...