Please bring all of your friends and family for a fun team workout followed by dinner and drink. If you’ve been trying to get your friends to the gym now is the time to hold their hand, walk them through the door and do a WOD with them.
Strength/Skill Every Minute on the Minute for 7 Minutes 3 Squat Clean Thrusters Start at 50% and increase weight 5-20 pounds a set until you can’t complete 3 reps then drop weight until you can. Then 4 rounds for time of: 7 Squat Cleans, 75% 1RM 14 Burpee (Bar Facing)s 1 Gasser Rest 1 minute…
Warmup:
Strength 2x – :40 work, :20 rest
Viking Warrior Conditioning
Strength
Bench Press 8-8-8-8
Bent Over Barbell Row 8-8-8-8
Then
For time: 100 Double Unders
30 Toes-to-bars
75 Double Unders
15 Muscle-ups
50 Double Unders
Buyout
4 x 500 row 1 minute light rows between sets
4 x ME weighted pullups
Warmup:
Strength – 2x :40 work/:20 rest
Viking Warrior Conditioning
Strength Every Minute on the minute for 10 minutes 2 Power Snatch then 3 overhead squats @ 50%* * add 5 to 10 lbs each set until you can’t complete the set then drop weight until you still can. Then Complete as many rounds as possible in 15 mins of: 10 Overhead Squats, 95/65 lbs 10…
Warmup:
Strength:
Viking Warrior Conditioning
Strength/Skill Every 1 min for 10 mins: 1 3 Position Power Snatch, 60% 1RM* *Add weight every set until near failure 911 Memorial WOD For time: 11 Box Jumps, 30/24 in 11 Thrusters, 125/85 lbs 11 Pull-ups 11 Power Cleans, 170/120 lbs 11 Handstand Push-ups 11 Kettlebell Swing (American)s, 32/24 kg 11 Toes-to-bars 11 Deadlifts,…
Warmup – 3x:
Strength – 2x :30 work/:30 rest:
Viking Warrior Conditioning
Combining the CrossFit training methodology with a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar brings “a jet stream of adaptation,” says CrossFit founder Greg Glassman. Remember that if you can’t measure and quantify what you’re doing in the gym and eating it doesn’t fit the CrossFit model.…
