Crossfit Juneau
  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US

friday 6/29/18

6/29/2018

0 Comments

 
STRENGTH
   10 Minute EoMOM of
Hang Power Cleans 5 - 5 - 3 - 3 - 3


METCON - "Bear COMPLEX"
   1 Power Clean
   1 Front Squat
   1 Push Press 
   1 Back Squat
   1 Push Press
 Repeat for 7 Cycles without letting go of the bar..... 

Rest as needed, add Weight, REPEAT For 5 Rounds... NOT FOR TIME..

0 Comments

thursday 6/28/18

6/28/2018

0 Comments

 
STRENGTH
   10 Minute EoMOM of: 
Push Jerks 5 - 5 - 5 - 3 - 3

METCON
   15 C2B Pull Ups
   15 Box Jump Overs (30/24)
   400 Meter RUN
25 Minute AMRAP

0 Comments

Wednesday 6/27/18

6/27/2018

0 Comments

 
STRENGTH
   12 Minute EoMOM of: 
Deadlifts 7 - 7 - 5 - 5 - 3 - 3 

METCON -  Karen 'N' Annie
   D/U's ( x2 for S/U's)
   Wall Balls
   Ab Mat Sit Ups
50 - 40 - 30 - 20 -10


0 Comments

tuesday 6/26/18

6/26/2018

0 Comments

 
STRENGTH
   12 Minute EoMOM of Bench Press
7 - 7 - 5 - 5 - 3 - 3

METCON
   5,000 Meter R-O-W   
0 Comments

monday 6/25/18

6/25/2018

0 Comments

 
STRENGTH
    15 Minutes to find Squat Clean 1 RM

Metcon - "Elizabeth"
   Squat Cleans (135/95)
   Ring Dips 
21 - 15 - 9


0 Comments

Friday 6/22/18

6/21/2018

0 Comments

 
STRENGTH
   10 Minute EoMOM of
Power Snatches @ 75-85%
5 -5 - 5 - 3 - 3 

METCON
   16 Alternating Lunges (unweighted)
   16 H/S Push Ups
   16 Alternating Pistols

   16 V-Ups
3 Rounds
0 Comments

thursday 6/21/18

6/21/2018

0 Comments

 
STRENGTH
   10 Minute EoMOM of
Deadlifts @ 75-85%
5 -5 - 5 - 3 - 3 

METCON
   10 Clean and Jerks (135/95)
   200 Meter RUN
13 Minute AMRAP

0 Comments

wednesday 6/20/18

6/20/2018

0 Comments

 
BIG DAY today... 
   CODY Turns 16 Today... Happy Birthday buddy!
    Gabby is 13 Today.... 


oh.. and we are doing a WORKOUT...
   STRENGTH
10 Minute EoMOM of Bench Press
5 - 5 - 5 - 3 - 3

   Partner WOD (20 Minute EMOM)
P1 : 10 Med Ball Cleans (20/14)
P2 : 20 D/U's or 40 S/U's
   Switch every Minute   

0 Comments

tuesday 6/19/18

6/19/2018

0 Comments

 
WOD
   - 8 Wall Balls (20/14)
   - 8 T2B
   - 8 C2B Pull Ups
   - 8 Burpee Box Jump Overs (30"/24") 
   - Finish each round alternating between a
   400 Meter R-U-N and a 200 Meter R-U-N

6 Rounds

0 Comments

monday 6/18/18

6/18/2018

0 Comments

 
STRENGTH
    15 Minutes to find Back Squat 1RM

Partner WOD
   100 Hang Power Cleans (95/65)
   100 Push Press (95/65)
   100 Front Squats (95/65)
Every 50 Reps both partners complete 25 Sit Ups. Bar cannot touch the floor any other time after the workout begins. 

0 Comments
<<Previous

    Archives

    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013

    Categories

    All

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US