Incorporating all 3 Energy Systems (Phosphagen, Glycolytic and Oxidative) in your training on a weekly basis is consequential in developing a well-conditioned engine. Whole-body conditioning increases endurance and muscle strength. RSS

crossfit, death by, training, wod, workouts -

WOD (Workout of the Day) 

"Death by Power Cleans"

Hang Power Clean 135/95

Each minute add a rep till you cannot finish that amount of reps in the minute you are in.  

Incorporated Energy Systems in WOD:  Phosphagen

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active rest day, crossfit, training -

Get outside and do the sports you love to do. This is the main reason why you push your body in your workout routine, establishing a higher level of performance in what you are passionate about.

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amrap, assault bike, crossfit, dumbell snatches, push-ups, training, wod, workouts -

WOD (Workout of the Day) 

"Snorkle"

AMRAP 9

15 DB Snatches 50/35

12 Calorie Bike

9 Ring Push-Ups

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic

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400m run, box jumps, burpees, chest to bar, crossfit, deadlifts, kettlebell swings, overhead squats, squat cleans, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"Lumberjack"

For Time

20 Deadlifts (275/185 lb)

400 meter Run

20 Kettlebell Swings (2/1.5 pood)

400 meter Run

20 Overhead Squats (115/75 lb)

400 meter Run

20 Burpees

400 meter Run

20 Chest-to-Bar Pull-Ups

400 meter Run

20 Box Jumps (24/20 in)

400 meter Run

20 Dumbbell Squat Cleans (45/35 lb)

400 meter Run

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic

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amrap, burpees, calorie row, clean and jerk, crossfit, Row, training, wod, workouts -

WOD (Workout of the Day) 

"Belly Flop"

AMRAP 15

7 Clean and Jerks 135/105

14 Burpees

21 Calorie Row

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic, Oxidative

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