Some Info
Feel free to contact us

Tuesday, January 27, 2015

Bulgarian Split Squat 3 sets x 8 reps per leg @30×1(2 reps from fail) Rest 60 seconds between sets Good Morning 2 sets x 10 reps (2 reps from fail) Rest 60 seconds between sets Metcon Teams of 2 Row Max Calories in 10 minutes Switch rowers every 15 calories Continue reading

Monday, January, 26, 2015

Dead Lift 2 sets x 8 reps (2 reps from fail) 2 sets x 6 reps from 1″ deficit (Same weight) Rest 90 seconds between sets Metcon 10,9,8,7,6,5,4,3,2,1 rounds of Russian KB swing (70/53) 1,2,3,4,5,6,7,8,9,10 Strict pull ups (RX+ L-Pull ups) Continue reading

Saturday, January, 17, 2015

Code Name: Spann Killer 4 rounds 30 seconds Thrusters M: BW W: 3/4BW Rest 30 seconds 30 seconds Pull ups C2B Rest 30 seconds 30 seconds Man makers (35/25) Rest 30 seconds 100m sprint Rest 60 seconds Continue reading

Friday, January 16, 2015

Deficit Deadlift 1″ (IF ABLE TO ACHIEVE POSITION) 3 sets x 8 reps (3 reps from failure) Romanian Deadlift Dumbbell 2 sets x 10 reps (3 reps from failure) Metcon Cindy Sprints 5 pull ups 10 push ups 15 squats 3 minute AMRAP Rest 90 seconds 3 minute AMRAP Rest 90 seconds 3 minute AMRAP Continue reading

Thursday, January, 15, 2015

10 minute AMRAP 50m farmers carry heavy 5 hang powersnatch @50-60% of 1RM Rest 5 minutes 10 minute AMRAP 20 double unders 5 reverse wall climb + push up Continue reading

Wednesday, January 14, 2015

Close Grip Bench Press grip should place arms perfectly straight in extended position 4 Rounds 10 reps close grip bench (3 reps from failure) Rest 30 seconds 10 bent over DB rows or ring rows Rest 90 seconds Metcon 3 rounds for time: 500m row Shoulder to overhead x 10 reps (115/75) Continue reading

Tuesday, January 13, 2015

Hang Power Clean 6 sets x 3 reps (3 reps from failure) Rest 90 seconds between sets Strict Pull-up, Kipping Pull-up Combo 4 sets max reps strict followed immediately by max reps kipping. Dropping off bar terminates set Rest 60 seconds between efforts Metcon 5 Rounds 20 Double unders 7 Burpees Continue reading

Monday, January 12, 2015

Squat 3 sets x 10 reps (3 reps from failure) take a few sets to get to working weight rest 2 minutes between sets Metcon 12 minute AMRAP 6 walking lunges with dumbells RX(35/25)RX+(45/35) 6 Thrusters with dumbells RX(35/25)RX+(45/35) Row 250m Accessory 50 toes to bar strict or 100 hollow rocks Continue reading

Saturday, January 10, 2015

Make up Day If anyone missed Monday/Wednesday/Friday make up whichever you missed otherwise… Strongman Training Rotate through the following Yoke Walk Work up to heavy 75′ walk Max Weight Sled Drag up to max weight using a harness and rope starting weight M(300#) W(200#) Hex Dumbbell Hold Max Time M 35# W 25#  Continue reading

Friday, January 9, 2015

CROSSFIT WEST JAX OLY MOCK MEET Establish 1RM C&J and Snatch once warm 3 attempts at each lift  Continue reading

1 2 3 4 5 6 7 8 -> 26