CrossFit Strom

Wednesday, 6/19/13

admin — Wed, 19 Jun 2013 01:14:57 +0000

Skill work:
Rope Climbs

Partner Wod:
Run 800M (Both partners),
50 Burpees (25/25),
2 Rope Climbs (1/1),
200 DU (100/100),
Run 800M,
2 Rope Climbs,
200 DU,
50 Burpees,
Run 800M

Tuesday, 6/18/13

admin — Tue, 18 Jun 2013 01:13:18 +0000

Strength:
Split Jerk
5×1

Wod:
30 T2B,
15 Shoulder to OH (135/95),
30 KBS (53/35),
15 Shoulder to OH,
30 T2B

Monday, 6/17/13

admin — Mon, 17 Jun 2013 01:51:02 +0000

Strength:
Back squat
2×5@70%,
3×3@80%,

Wod:
50 HR Push up buy in,
Then
3 RFT
6 squat cleans (135/95),
9 Pull ups,
12 Box Jumps (24/20),
100 Sit up Cash out

Friday, 6/14/13

admin — Fri, 14 Jun 2013 04:00:40 +0000

Strength:
Front Squat
1×5@70%,
3×3@80%,
3×1@90%,

Wod:
3RFT
5 muscle ups,
10 squat clean thrusters (115/85),
20 DU

Thursday, 6/13/13

admin — Thu, 13 Jun 2013 02:22:11 +0000

Goat day

Wod:
10-15-20-15-10,
SDHP w/KB (60/40),
25 Situps after each round

Wednesday, 6/12/13

admin — Wed, 12 Jun 2013 01:26:04 +0000

Strength:
Squat Snatch
2 EMOM x 5 Minutes @80%,
Rest 2 minutes,
1 EMOM x 5 Minutes @90%

Wod:
Run 1 Mile,
25 Deadlifts (225/155),
25 HSPU,
Run 1 Mile

Tuesday, 6/11/13

admin — Tue, 11 Jun 2013 01:08:33 +0000

Congratulations to Rachel on the birth of her baby boy, Sebastien Yves Solar, 9 lbs 1 oz., 22 1/2 inches long.

Strength:
Power clean
5-5-3-3-1-1

Wod:
18 Minutes
Start with 50 Burpees,
Then with remaining time
AMRAP
10 KBS (60/40),
10 Box Jumps (30/24)

Monday, 6/10/13

admin — Mon, 10 Jun 2013 02:05:26 +0000

Strength: Back Squat
1×5@70%,
3×3@80%,
3×1@90%

Wod:
“Josh”
21 OHS (95/65),
42 Pull ups.
15 OHS,
30 Pull ups,
9 OHS,
18 Pull ups

Friday, 6/7/13

admin — Fri, 07 Jun 2013 01:59:31 +0000

Warm up:

3 rds

200 m jog,

10 kbs

Skill:

HSPU/handstand walk

Wod:

Thai delight, rest 3 minutes, run 1 mile

Thursday, 6/6/13

admin — Thu, 06 Jun 2013 01:52:26 +0000

Warm up:
15 burpees,
400 M jog,
15 burpees

Strength:
OHS
set of 5 @ 50% then 3 @ 65%, 2 @ 75%, 1 @ 85%, 1 @ 90

WOD:
5 RFT
100 M framers carry (45/25, comp 55/35),
15 DB squats (1 DB at chest level),
15 Alternating DB snatches,
15 DB squats