12/1/17 CrossFit WOD

November 30, 2017 No Comments Jake Sussman Uncategorized

Strength: Push Press 5-5-5-5   CrossFit WOD: 5 Rounds For Time 400m Run 20 Sit Ups 10 Deadlifts

11/30/17 CrossFit WOD

November 29, 2017 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Back Squats   CrossFit WOD: 12 Min AMRAP 12 DB Hang Split Cleans 12 Burpees 12 Russian Twist

11/29/17 CrossFit WOD

November 28, 2017 No Comments Jake Sussman Uncategorized

Skill/Trunk: 4 Rounds 10 Strict Toes to Rings (or bar) 10 Good Mornings   CrossFit WOD: 8 Rounds 30 Seconds Max Rep Sledgehammer Strikes 30 Seconds Rest 30 Seconds Max Rep Double KB Swing 30 Seconds Rest 30 Seconds Max Rep Box Jump 30 Seconds Rest

11/28/17 CrossFit WOD

November 28, 2017 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 1 Power Clean (heavy)   CrossFit WOD: For Time 200m Run 15 Power Cleans 15 Deficit HSPU 200m Run 12 Power Cleans 12 Deficit HSPU 200m Run 9 Power Cleans 9 Deficit HSPU 200m Run 6 Power Cleans 6 Deficit HSPU 200m Run 3 Power Cleans 3 Deficit HSPU 200m Run   Trunk: Russian Twist 3×10

11/27/17 CrossFit WOD

November 28, 2017 No Comments Jake Sussman Uncategorized

Strength: Front Squat 3-3-3-3-3   CrossFit WOD: 15 Min AMRAP 10 Overhead Squats 30 Double Unders 10 Pull Ups   Trunk: V Ups 3×12

11/26/17 CrossFit WOD

November 28, 2017 No Comments Jake Sussman Uncategorized

Skill: EMOM x 12 1 Power Snatch + 1 Hang Power Snatch   CrossFit WOD: In 12 Mins Run 800m In Time Remaining AMRAP of 10 Hang Power Snatch 10 Lateral Hop Over Bar 10 Push Ups

11/25/17 CrossFit WOD

November 28, 2017 No Comments Jake Sussman Uncategorized

CrossFit WOD: “Burn the Bird” 9 Rounds in Teams of 3 250m Row 15 Burpee Jump Overs 10 Sandbag Carries

11/24/17 CrossFit WOD

November 28, 2017 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 1 Power Clean + 2 Front Squats   CrossFit WOD: 12 Min AMRAP 5 Front Squats 10 Burpees 200m Run

11/22/17 CrossFit WOD

November 21, 2017 No Comments Jake Sussman Uncategorized

Strength: Heavy Farmer’s Carries   CrossFit WOD: Alternating EMOM x 30 Min 1: 12 Wall Balls Min 2: 12 KB Swings Min 3: 12 Ball Slams

11/21/17 CrossFit WOD

November 21, 2017 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 1 Power Clean and Push Jerk (build to something heavy)   CrossFit WOD: 5 Rounds For Time 10 Clean and Jerks Run 400m   Trunk: Sit Up Press 3×12