8/31/17 CrossFit WOD

August 31, 2017 1 Comment Jake Sussman Uncategorized

Strength: 15 Mins to Build up to a 1RM 50′ Farmer’s Carry   CrossFit WOD: “Death by Jump Over” + Farmer’s Carry Complete 1 jump over and 1 farmer’s carry on the first minute, 2 jump overs and 1 farmer’s carry on the second minute, 3 box overs and 1 farmer’s carry on the third minute, and so on until you cannot complete the work within the minute. Once you miss, rest 1 minute and complete 5 jump overs and 1 farmer’s carry every minute for a maximum of 20 minutes. ¬†Go Heavy.   Trunk: Double KB Front Rack Rotations

8/30/17 CrossFit WOD

August 29, 2017 No Comments Jake Sussman Uncategorized

Skill: Alternating EMOM x 16 Odd: 6 Strict Ring Rows Even: 6 Strict Ring Dips   CrossFit WOD: 20 Min Amrap: 20 DB Snatches (alternating) 20 Goblet Lunges 20 Double Unders

8/29/17 CrossFit WOD

August 28, 2017 1 Comment Jake Sussman Uncategorized

Strength: DB Bench 4×6 (adjust weight as needed(   CrossFit WOD: Complete 5 Rounds In 90 Seconds Perform 10 Thrusters Max Rep Sledge Strikes Rest 90 Seconds Between Rounds   Trunk: Med Ball Toe Touches 3×15

8/28/17 CrossFit WOD

August 27, 2017 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Power Cleans   CrossFit WOD: 5 Rounds For Time: 20 KB Swings 10 Burpee Pull Ups 200m Run   Trunk: KB Figure8 – 3×5

8/26/17 CrossFit WOD

August 26, 2017 No Comments Jake Sussman Uncategorized

Skill: Stone Technique   CrossFit WOD: For Time: Run 1000m 10 Rounds 5 Stone to Shoulder 5 Handstand Pushups Run 1000m

8/25/17 CrossFit WOD

August 24, 2017 No Comments Jake Sussman Uncategorized

Strength / Skill: Alternating EMOM x 12 Odd: 3 Overhead Squats Even: 5 Weighted Chin ups CrossFit WOD: 12 Min Amrap: 15 Toes to Bar 50 Double Unders 10 Overhead Squats

8/24/17 CrossFit WOD

August 23, 2017 No Comments Jake Sussman Uncategorized

Strength: Power Clean 4×4   CrossFit WOD: 5 Rounds for Max Reps: 1 Min Tire Flips 1 Min Wall Balls 1 Min Sit Ups 1 Min Rest

8/23/17 CrossFit WOD

August 22, 2017 1 Comment Jake Sussman Uncategorized

Warm Up: Medicine Ball Circuit Skill: Rope Climb Technique   CrossFit WOD: Alternating Mins x 30: Min 1: 2 Rope Climbs (or 4 Muscle Ups) Min 2: 8 Burpees Min 3: 12 American Kettlebell Swings  

8/21/17 CrossFit WOD

August 20, 2017 No Comments Jake Sussman Uncategorized

Strength: Deadlift 3-3-3-3-3   CrossFit WOD: 5 Rounds For Time: 10 Pull Ups 20 OH Lunges with Plate 30 Russian Twist