Tuesday 09/01/2020

HERO WOD “HAVANA”

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

WOD

“Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

AMRAP 25

150 Double Under

50 Push Ups

15 Power Clean 185/125 (use a challenging weight for you)

SCALING OPTIONS

*There are many ways we can scale this workout so that the intended stimulus is achieved!

Here are a few examples:

AMRAP 25

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.



AMRAP 20

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.

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connor livingston
Monday 08/30/2020


STRENGTH

Back Squat

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 65-70%

Set 5: 7 reps @ 65-70%

Set 6: 7 reps @ 65-70%

Set 7: 7 reps @ 65-70%

WOD


21-15-9

Wall Ball 20/14

Ball Slam 30/20

Then...

400m Run

Then...

21-15-9

Wall Ball 20/14

Ball Slam 30/20

14 min time cap

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connor livingston
Friday 08/28/2020


STABILITY / Pre STRENGTH BODY ARMOR Session


2 Rounds:

1 min of crossover symmetry 90/90/press

1 min Slow tempo Ring rows

1 min plank


SKILL session:


Review Bench Press, Strict Pull-up, and seated DB press technique.


STRENGTH session: “Upper Body Pump”

EMOM 15 (5 Rounds)

Min 1- :40 sec of Bench Press @50-70% of 1RM

Min 2- :40 sec of Strict Pull Ups (or chin over bar holds)

Min 3- :40 sec of Seated DB shoulder press (moderate-heavy DB’s)

*Goal is to increase your muscle STAMINA. Keep your heart rate low, and use this session to increase upper body strength and capacity for volume!!

WOD:

For Time:


50/35 Cal Echo Bike


5 min Time Cap

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connor livingston
Thursday 08/27/2020

STRENGTH / STABILITY

EMOM 9 (3 rounds)

Alt. Between…

Min 1- 7/7 Single Leg Split Squat (add weight as needed using DB’s at your sides)

Min 2- 14 Goblet Syle KB Cossack Squats (add weight as needed)

Min 3- 7/7 Single Leg Deadlifts (add weight as needed)

(Start with “light” weight and Increase weight as needed)

WOD

For Time:

21-15-9

Back Squat 135/95

Run 400m After each set

Then…

21-15-9

Back Squat 115/75

Row 500m/400m after each set


21 min Time Cap

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connor livingston
Wednesday 08/26/2020

STRENGTH: Deadlift


6x3 @ all sets performed at approx. 85% of 1RM


WOD


“Body Armor WOD”


For Time / For Quality:


2 Rounds:


50 Alt. Single Leg V Ups

40 Sit Ups

30 Deadbugs

20 Plank Push Ups

10 L-Sit Leg Lift Over (foam roller)

:30 Sec side plank

:30 Sec side plank

1 min Plank

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connor livingston
Tuesday 08/25/2020

STRENGTH: Shoulder Press


(Sets 1-4 are building & primer sets for sets 5-8)


*Set 1: 4 reps @ 65%

*Set 2: 3 reps @ 75%

*Set 3: 2 reps @ 85%

*Set 4: 1 rep @ 90%

*Set 5: MAX REPS @ 75%

*Set 6: MAX REPS @ 75%

*Set 7: MAX REPS @ 75%

*Set 8: MAX REPS @ 75%


WOD


As Many Reps As Possible in 14 min:


1 mile run (two 800m loops)

Then…

800m Row


Then…

In your remaining time complete…


Max Reps Double Unders or single unders

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connor livingston
Monday 08/24/2020

WOD


“Sweat The Weekend Away”


AMRAP 10

35/20 Cal Row

20 Burpees


AMRAP 10

30 Wall Ball’s 20/14#

30 Kb Swings 53/35#


AMRAP 10

20/15 Cal Echo Bike

30 Alt DB Snatch 50/35#


*No rest between AMRAP’s :)

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connor livingston
Saturday 08/22/2020

2 sets:


AMRepsAP 5min

400m Run

500m/400m Row

Then in remaining time...

Max Rep Push Ups

Rest 2 Min

AMRepsAP 5min

30/20 Cal Echo Bike

30 Burpee

Then in remaining time...

Max Reps Pull Ups

Rest 2 Min

(Total Time = 28 min)

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connor livingston
Thursday 08/20/2020

Shoulder Press


*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 5 reps @ 80%

*Set 8 – 3 reps @ 85%

*Set 9 – 1 rep @ 90%



WOD


2 Sets:


AMRAP 6

10 Toes To Bar

20/15 Cal Row

40 Double Unders


Rest 2 min between sets


*the AMRAP duration is short, and there is a built in 2 min rest for a reason… Go fast!!!

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connor livingston
Wednesday 08/19/2020


STRENGTH (15min)


Deadlift


*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 5 reps @ 80%

*Set 8 – 3 reps @ 85%

*Set 9 – 1 rep @ 90%



WOD


AMRAP 15

10 DB Front Rack Step Back Lunges 50/35#

20 Box STEP UPS (no jumping for today) 24/20”

200m Run

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connor livingston
Tuesday 08/18/2020

FGB Style


4 Rounds: (20 min total, including rest)


1 min at each movement for max reps:


Pull Ups

Box Jumps 24/20”

Russian KB Swings 60/44# (heavier weight than normal)

DB Push Press 35/20

1 min rest

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connor livingston
Monday 08/17/2020

STRENGTH (15min)


Find your 1RM Front Squat


*For folks who haven’t found a 1RM before, this is the heaviest single rep you feel comfortable performing! Keep good form!!


WOD


AMRAP 14


6 Lateral burpee over bar

9 Power cleans 95/65

12 Front squats 96/65

15/10 Cal Echo Bike

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connor livingston
Saturday 08/15/2020

CrossFit Open WOD 17.1 MICF Version 2.0


For Time:


800m Run


10 Box Jump Overs 24/20”

25 Alt. DB Snatch 50/35#

10 Box Jump Overs 24/20”

25 Alt. DB Snatch 50/35#

10 Box Jump Overs 24/20”

25 Alt. DB Snatch 50/35#

10 Box Jump Overs 24/20”

25 Alt. DB Snatch 50/35#

10 Box Jump Overs 24/20”


800m Run

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connor livingston
Thursday 08/13/2020


“And So The Strength Cycle Begins!”


STRENGTH DAY


Part 1) Shoulder Press


*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75% of 1-RM

*Set 3 – 1 rep @ 80-85% of 1-RM

*Set 4 – 5 reps @ 70-75% of 1-RM

*Set 5 – 5 reps @ 70-75% of 1-RM

*Set 6 – 5 reps @ 70-75% of 1-RM

*Set 7 – 5 reps @ 70-75% of 1-RM


Part 2) Deadlift


*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75% of 1-RM

*Set 3 – 1 rep @ 80-85% of 1-RM

*Set 4 – 5 reps @ 70-75% of 1-RM

*Set 5 – 5 reps @ 70-75% of 1-RM

*Set 6 – 5 reps @ 70-75% of 1-RM

*Set 7 – 5 reps @ 70-75% of 1-RM

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connor livingston
Tuesday 08/11/2020


STABILITY / WARM UP


2 Rounds:


1 min side plank

1 min side plank

:30 Sec regular plank

:30 Sec Handstand hold (scale to wall walks as needed)

:30 Sec Hollow Hold

1 min active hang from Pull Up bar (in hollow body position)


WOD


EMOM 18 min (6 rounds)


Alt. Between…


Min 1: Max Cal Row

Min 2: Max reps Burpees

Min 3: Max reps Double Unders

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connor livingston