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Friday, February 17, 2017
Friday, February 17, 2017
CrossFit Programming CFBB
Mobility Foam Roll Quads and Adductors Foam Roll Thoracic and Lats Couch Stretch 2:00
Activation 4 Steady Rounds: 15 Push-Ups 15 Empty Bar Thrusters 15 Sit Ups 15 KBS
Conditioning 5 Power Cleans 50 HRPU 10 Power Cleans 40 HRPU 15…
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Thursday, February 16, 2017
Thursday, February 16, 2017
CrossFit Programming CFBB
Strength 15:00 to work up to a Heavy 3 rep Deadlift
Met Con 30, 25, 20, 15, 10, 5 for Time Alternating Pistols (Double the Amount of Air Squats if Unable to Complete Pistols) Push Press 115/75
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Wednesday, February 15, 2017
Wednesday, February 15, 2017
CrossFit Programming CFBB
Strength Front Squat 5 Sets / 6 Reps @ 75% 1RM
Split Jerk (From Rack) 5 Sets / 1 Rep @ 90% +
Met Con AMRAP X 18:00 15, 12, 9, 6 Power Snatches 95/65 Bar Facing Burpees
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Tuesday, February 14, 2017
Tuesday, February 14, 2017
CrossFit Programming CFBB
Met Con
Alternating EMOM X 25:00 Minute 1 – 25 Double Unders Minute 2 – 15 KBS 70/50 Minute 3 – 7 Thrusters 115/75 Minute 4 – 8 HSPU (Max :30) HSPU Minute 5 – Rest
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Thursday, February 9, 2017
Thursday, February 9, 2017
Do it now. Sometimes later becomes never.
CrossFit Programming CFBB
Conditioning
AMRAP X 3:00 3, 6, 9, 12 … Clean and Jerks 135 / 95 Toes to Bar
Rest 3:00
AMRAP X 3:00 3, 6, 9, 12 … Clean and Jerks 135 / 95 Toes to Bar
Rest 3:00
AMRAP X 3:00 3, 6, 9, 12 … Clean and Jerks 135 / 95 Toes to Bar
Rest 3:00
AMRAP X 3:00 3, 6, 9, 12 … Clean and Jerks 135 / 95 Toes to Bar
Score is best round total
Midli…
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Wednesday, February 8, 2017
Wednesday, February 8, 2017
If you control your mind, you control your body. Today’s workout demands you focus only on the present. Control your mind! CrossFit Programming CFBB
“Meltdown” AMRAP 40:00 100 Double Unders 90 Mountain Climbers (Single Count) 80 Jumping Jacks 70 Box Step Ups 24/20 60 Burpees 500 M Row 40 WBS 20/14 30/24 Cal Assault Bike 20 Hollow Rocks 10 Strict Pull Ups
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Friday, February 3, 2017
Friday, February 3, 2017
Don’t be upset by the results you didn’t get by the work you didn’t do.
CrossFit Programming CFBB
Conditioning Friday
Partner “Deck of Cards”
Heart = Double Unders – All Hearts are 20 Double Unders
Diamond = Hollow Rocks
Spade = KBS 50/35
Club = SDHP 115/75
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Friday, January 27, 2017
Friday, January 27, 2017
Accountability is the glue that ties commitment to results.
Strength Programming CFBB Barbell Club
Pre Workout Mindset Conditioning Box Breathing Exercise 10:00 http://www.livestrong.com/article/74944-box-breathing-technique/
Mobility Foam Roll Thoracic and Lats 2:00 Foam Roll Quads and Adductors 2:00 Couch Stretch 2:00 Dorsi Flexion Stretch 2:00 https://www.youtube.com/watch?v=JOoTBdECBHI
Activa…
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