Author: Bryan Boorstein

CrossFit WOD Fri July 20, 2018

A. “Stop” Deadlifts – 3×3 @ slightly heavier than 5×3 last week Use approx weight for heavy set of 4 reps B. Sorenson Test – Holding static “flat” position on Hip Extension The hip should be “mobile” (i.e. hanging off the edge as opposed to trapped on top of the pad) One set for MAX …
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CrossFit WOD Thur July 19, 2018

Sunday Schedule has BOTH classes this week:  Yoga at 9am Sunday Skool with substitute coach Jay Porcano at 10am ———————— A. Relay Race with partner Complete 5 Rounds each (10 total between both partners) 100m Farmers Walk (heavy DB/KB in each hand) B. Relay Race with partner Complete 5 Rounds each (10 total between both …
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CrossFit WOD Wed July 18, 2018

A. EMOM x 12 min (alternating): 6-8 Push Press (approx 50% of jerk max) 8-10 Front-Rack Lunges (same weight as PP) Rest 6 min (till 18:00 mark on clock) B. EMOM x 10 min (alternating): 6-8 Power Snatches (reduce load from first EMOM) 8-12 Wall-Balls (20/14#) Rest 6 min (till 34:00 on clock) C. AMRAP …
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CrossFit WOD Tues July 17, 2018

A. Alternate Movements x 4 sets each: Bench Press x reps 10-8-6-4 (increasing) Rest 1-2 min One-Arm DB Rows (knee on bench) x Reps 15-12-10-8 (increasing) Rest 1-2 min after both arms B. 2 Rounds: AMRAP 30 sec – Pullups (ADV CTB) Rest 30 sec AMRAP 30 sec – Double-unders Rest 30 sec AMRAP 30 …
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CrossFit WOD Mon July 16, 2018

A. Back Squat – 3×3 @ slightly heavier than 5×3 last week Use approx weight for heavy set of 4 reps B. Rear-Foot Elevated Split Squats – Reps 12-9-6-6 (increasing, per leg) Load Back, Front, or holding DB/KB in each hand C. 5 Rounds (10 min cap): 8 Burpee Box Jumps (24/20’’) 16/12 (male/female) Cal …
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