07.17.2025

Strength
3 rounds- super set 
Landmine squat to press x 12-10-8
https://www.instagram.com/p/DIJrseau2-u/?img_index=1 
Dual DB box step ups x 5/side RPE 7-8/10 
 
WOD
"Sing-a-Long"
6 rounds for time
10 front squats 95/65
6 TTB
8 shoulder to overhead 95/65
4 C2B pull ups

07.16.2025

Primer
3 rounds- building load
A. 8-10 per side posted single leg RDLs
youtu.be/kgYNSQN494U
B. 10 per side alternating single arm KB split stance swing
https://youtu.be/Ss7KjOjCpVU


WOD
"Moonlight Madness"
from the CrossFit main site
5 rounds each for time and load
10 box jumps 30/24"
10 deadlifts*
*add load each round

07.15.2025

Strength
Back squats
Every 2:00 x 5 sets
2 back squats @ 80-90% of your 5RM
 
 
WOD
"Campfire"
3 rounds
10 power cleans 95/65
3 wall walks or 30 feet handstand walk
into
3 rounds 
10 power snatches 95/65
10 bar facing burpees

07.14.2025

Pull Up Conditioning

Work on isolation of the top and bottom positions of the strict pull up


 
New pull up progressions
1. work the bottom position 3 x 5 second hold
2. work on passive hanging on the rig x 10-15 seconds
3. band assisted pull up top position hold  3 x 10 seconds or not go to failure
then 
4 sets of strict pull up with band at feet or no band- working on 1-5 reps with the last rep being a long eccentric
lastly
one set of ring row to failure
 https://www.instagram.com/p/DJZ6rgMJBIS/
 
 
Strength
Strict Press
Every 2:00 x 5 @ 85-90% of your 1 RM strict press
2 strict press + 2 push press @21X1
 
WOD
"S'More Ya Later!"
3 rounds not for time
8 reps x barbell bent over rows
4-6 x ring dips
15 seconds x L-sit
after each round complete a 200m run

07.12.2025

WOD
"Plenty for All"
with a partner
you go, I go by round
22 rounds
1 bar muscle up/ 1 C2B pull up/ 1 pull up
1 deadlift 285/215 225/155 185/125
2 HSPU 

immediately into

22 rounds
1 power clean 185/135 155/105 115/75
3 bar facing burpees
5 v-ups

07.11.2025

Strength
A. 6 sets of hang power clean + clean
start at 60% and build

B. 3 sets of 3 reps clean deadlift at 90% 1RM clean

WOD
"The Rabbit"
For time
3 rounds
7 push press 135/95 115/75. 95/65 
7 burpee box jumps 24/20"
Run 400m
3 rounds
5 push press 135/95. 115/75. 95/65
5 burpee box jumps
Run 400m
3 rounds 
3 push press 135/95. 115/75. 95/65
3 burpee box jumps

07.10.2025

Strength
Strict Press
4 sets of 3 reps @ 80-85%

WOD
"The Bear"
20:00 EMOM
min 1- 15/12 cal row or 13/10 cal bike
min 2- 5 touch and go power cleans  155/105