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So far les porter has created 1152 blog entries.

Tuesday , August 21, 2018

WOD

1) Shoulder Press
5 x 5 ascending

2) L sit

4 x 30 sec holds w/1 min rest

3) 11 min amrap

20 alt DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

10 Burpees Rx2 8 Burpees, Rx3 6 Burpees

10 DB Thrusters Rx1 50/35, Rx2 40/25, Rx3 35/20

By |August 21st, 2018|Workout of the Day|0 Comments

Monday, August 20, 2018

WOD

First WOD @ 1281

1) 3RFT

Bike cals Rx1 30/24, Rx2 25/20, Rx3 20/16

5 – Slamballs 150/100, Rx2 100/70, Rx3 70/50

2) Snatch (technique)
15 mins – work up to 80%. Squat or Power, work your movement

3) CrossFit Open 14.3
8 min amrap

10 Deadlifts 135/95
15 Box Jumps 24/20
15 Deadlifts 185/135
15 Box jumps 24/20
20 Deadlifts 225/155
15 Box jumps 24/20 […]

By |August 20th, 2018|Workout of the Day|0 Comments

No Saturday Classes

We will begin moving/working st the new box at 8am. See you there!

By |August 18th, 2018|Main Blog, Workout of the Day|0 Comments

Friday, August 17, 2018

WOD

1) Bench Press
6 x 3 ascending

2) 4 RFT

25 One arm DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

4 Rope climbs Rx2 3, Rx3 2

Row 250/225m

Bike .5/.4 mile

By |August 17th, 2018|Workout of the Day|0 Comments

Thursday, August 16, 2018

WOD

1) 9 min amrap

6 C/j Rx1 205/140, Rx2 165/115, Rx3 135/85

Pullups Rx1 21, Rx2 14, Rx3 7

Then 8 mins rest

2) 3 RFT

Ski 500/450m

15 Burpee Box jump overs 24/20

Then 8 mins

To hit 3 rep max of Backsquat

By |August 16th, 2018|Workout of the Day|0 Comments

Wednesday, August 15, 2018

WOD

Run 1 mile

Slamballs Rx1 35, Rx2 30, Rx3 25 70/50

Thrusters Rx1 35, Rx2 30, Rx3 25 95/65

Row 2,000/1,800m

Slamballs Rx1 25, Rx2 20, Rx3 15

Thrusters Rx1 25, Rx2 20, Rx3 15

By |August 14th, 2018|Workout of the Day|0 Comments

Tuesday, August 14, 2018

WOD

1) Power Snatch
15 mins
Work to Heavy

2) Push Press
6 x 3 ascending

3) 3 RFT
Ski 350/315m
Rope climbs Rx1 3, Rx2 2, Rx3 1
Hspus Rx1 20, Rx2 10, Rx3 15 push-ups

By |August 14th, 2018|Workout of the Day|0 Comments

Monday, August 13, 2018

WOD

1) 6 min emom
5 Squat Cleans Rx1 225/160, Rx2 185/125, Rx3 155/105
Wall balls Rx1 18, Rx2 16, Rx3 14

2) Front squat/Backsquat/Deadlift
Ascending
6 sets x 3/3/3
Do each movement successive with same weight

3) 12 min amrap
15 Box jumps
10 Rx1 Bar Muscle Ups, Rx2 C2B, Rx3 Pull-ups
20 Pistols Rx2 10 pistols Rx3 50 […]

By |August 13th, 2018|Workout of the Day|0 Comments

Friday, August10,2018

WOD
Bro Sesh – Super Set
1) Bench Press
2 x 5 same (curl sets btwn Bench sets)
2 x 4 same
2 x 3 same
2 x 2 same (curl set at end also)
Standing DB curls (alternating)
5 x 8 (each arm/16 total) (work to heavy)
Seriously, good accessory Work for gymnastics pulling movements

2) Bench Tabata
Rx1 115/65, […]

By |August 10th, 2018|Workout of the Day|0 Comments

Thursday, August 9, 2018

WOD

1) 4 min emom
Deadlift 15 reps
Rx1 245/165, Rx2 205/135, Rx3 165/105

2)Box jumps/ Backsquat
5 Rnds
Rx1 15 Box jumps, Rx2 12 Box jumps, Rx3 10 Box jumps
Then 4 reps of 75% 1RM
Goal is to get heart rate up then stabilize under load

3)4 RFT
100m Sprint
12 Pwr Snatch Rx1 95/65, Rx2 75/55, Rx3 75/55 – 9 […]

By |August 9th, 2018|Workout of the Day|0 Comments