Saturday 7.21.18

In Teams of 2:

Buy in:50 TGU (team); must alternate left/right

50-40-30-20

Devils Presses

Wall Ball

 

Every round, 400m Med Ball Pec Carry + OH Plate Carry 45/25#

 

One partner must carry ball, one partner must carry plate OH.

Friday 7.20.18

Run 800m

50 Back Squat 135/95# (from the ground)

50 Front Rack Alternating Lunges 50/25#

 

Accumulate 5:00 Plank

Tuesday 7.17.18

Row or Run 5k
Remaining time: 150 Burpees
CAP 40 min / Alpha CAP 32

Foam roll to cool down!
 

Monday 7.16.18

Pause Front Squat 8x3 

“Fine Dyning” 2.0
5 Rounds
10 Cal AB
20 Air Squat
CAP 10

Alpha
Fitbot all week for testing
 

Sunday 7.15.18

Options for today's activities:

  • Hike
  • Go to the Beach
  • Go for a walk
  • Play some Spikeball at the park
  • Get outside and soak up the sun
  • Stay in and recover (don't underestimate the importance and power of sleep + recovery!!!)

Saturday 7.14.18

Technique: Snatch Progressions

“Zero Dark 30”
In teams of 3:
3 Rounds
30 Toes to Bar
30 Burpee Over Bar
30 Power Snatch 95/65#
140/100 Cal Bike
-
2 Rounds
30 Toes to Bar
30 Burpees Over Bar
30 Power Snatch 115/80#
140/100 Cal Bike
-
1 Round
30 Toes to Bar
30 Burpee Over Bar
30 Power Snatch 135/95#

Workout Significance: This is a terrible movie. But this movie also documented a great day when American seals led a raid that led to the eventual death of Osama Bin Laden ('Murica!). This movie holds more significance for our owner Eric. Several years ago on a Friday night he came home from work, burnt out and jaded from real estate, and was looking forward to escaping life and watching this movie. Diana didn't feel like watching it. Eric broke down in tears. This led to the affiliation of CrossFit Reason in 2013.

Friday 7.13.18

“Eva”
5 Rounds
800m Run
30 KBS 70/53#
30 Pull Ups

CAP 45; Scale runs to 400m/600m if necessary. 
 

Thursday 7.12.18

USE THIS TIME:
TO MAKE UP FOR ANOTHER DAY’S WORKOUT (MONDAY/TUESDAY/WEDNESDAY/FRIDAY)
TO DO SOME GOAT WORK (IMPROVE ON WEAKNESSES AND MOVEMENTS YOU HATE)