Month: April 2018

04.26.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) Tabata (0:20 work / 0:10 Rest for 8 Rounds EACH): * SDHP (95/65) * Box Jumps (24/20) * Bench Press (95/65) * Plate Overhead Lunges (35/25)* Stay at each station for full 8 rounds before moving on to next station. * Rest 2 minutes between …
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04.24.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Back Squat (5 Rep Max) * No Pause * Compare to 04/10/18 Back Squat (-10% for 2 x 5) Drop Set. Remove 10% from 5RM and complete 2 x 5 Metcon “Karen” + “Annie” (Time) FOR TIME 50-40-30-20-10 WBS (20/14) Double Unders Ab Mat Sit Ups** 20 minute time …
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04.23.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting 1 Power Clean + 2 Jerks (Work to heavy complex) * Jerks can be push jerk or split jerk Metcon Metcon (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Unbroken Hang Power Cleans (115/80) 10-9-8-7-6-5-4-3-2-1 Unbroken Shoulder to Overhead (115/80)**Run 100m Between Rounds (9 total runs – ending with S2OH) ** ** Once …
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FoxWOD

Battleship CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) As Many Rounds As Possible 45 Minutes of: 2 rounds of: 6 Hand Release Push Ups (Strict) 4 Strict Pull Ups 2 “Fox Complex” (95# / 65#) —————————— Run 400m with 35# / 25# Plate (Together) —————————— Then 4 Rounds of: 6 Hand Release …
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04.20.2018

Battleship CrossFit – CrossFit Warm-up Speed / Conditioning Metcon (Weight) 4-6 Sled Pushes* From manhole cover to yellow sign (100m marker) = 1 push * Pushes should be heavy (100-150% of bodyweight) Metcon WOD: Metcon (AMRAP – Reps) For Max Reps 0:30 on / 0:30 off for 4 Rounds (16:00 clock): Station 1 – Max …
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