Wednesday 160210

Core Work:

3 Rounds :30 work at each station (no rest between movements)

  • Leg Lifts
  • Flutter Kicks (legs at 90 degrees)
  • Scissors Kicks
  • Crunching Mnt Climbers
  • Out-n-Ins
  • Bicycle Crunch
  • 1 Min Plank at the end of each round

 

Conditioning:

5 Rounds :30 Work / :30 Rest

Double Unders

Strict Chin Ups (reverse grip)

SDLHP (53/42)

Toes-2-Bar

 

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Tuesday 160209

Squat Cycle: Week 2 Day 1:

Back Squat: 1×10 @ 60%, 1×8 @ 65%, 1×6 @ 70%, 1×6 @ 75%, 1×6 @80%

Front Squat: 1×5 @ 60%, 1×5 @ 70%, 2×5 @ 75%

Attached is a very easy to use Spreadsheet for the Squat Cycle. Enter your 1 Rep Max into the spreadsheet for both Front and Back Squat and you’re done! Print it out or save it to your phone:  Squat Cycle XLS

 

Conditioning

10 Min EMOM:

Even Minute: 9 Wall Balls + 9 Ring Rows (20/16)

Odd Minutes: 7 Burpee to Plate

 

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Monday 160208

Strength:

4 Sets of:

3 Strict Press (AHAP)

3 Push Press (AHAP)

:30 Sec HS Hold

 

WOD:

12 Min AMRAP

3 Push Press (75/55)

6 Box Jumps (24/20)

9 KB Swings (53/35)

100 M Run

 

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Saturday 160206

Strength:

4 Rounds NFT

30 Dirty Dogs

15 Hip Raises

15 Supermans

:45 sec Hollow Rock Hold

 

Conditioning:

20 Min AMRAP

20 Push Ups

15 Pull Ups

10 Air Squats

5 Burpees

 

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Friday 160205

Strength:

4 Rounds NFT:

Max Effort Pull-Ups
12 Push-Ups
15 Partnered Leg Tosses

*Score is total number of pull ups

Complete as many reps as possible in 12 minutes of:

1 Russian Kettlebell Swing (53/35)
1 Dumbbell Push Press
2 Russian Kettlebell Swings
2 Dumbbell Push Presses
3 Russian Kettlebell Swings
3 Dumbbell Push Presses
…and so on, ascending the ladder.

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Thursday 160204

Strength:

Squat Cycle: Week 1 Day 2:

Back Squat: 1×10 @ 60%, 1×8 @ 65%, 1×8 @ 70%, 1×8 @ 75%

Front Squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%

Attached is a very easy to use Spreadsheet for the Squat Cycle. Enter your 1 Rep Max into the spreadsheet for both Front and Back Squat and you’re done! Print it out or save it to your phone:  Squat Cycle XLS

 

WOD:

3 Rounds for Time:

15 G2OH (45/25 plates)

15 OH Walking Lunges (45/25)

400 M Run

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Wednesday 160203

Strength:

Every 3 Minutes for 12 Minutes (4 rounds) complete 1 Unbroken Round for time of:

15 Weighted Sit-Ups (35/25)

20 Russian Twists (35/25)

30 Flutter Kicks w/Weight OH (35/25)

15 Floor Press w/ Heels 6″ off the floor (35/25)

 

WOD: Benchmark

“Diane”

21-15-9

Deadlift (225/165)

Handstand Push-ups

 

 

 

 

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Tuesday 160202

Strength:

Squat Cycle: Week 1 Day 1:

Back Squat: 1×10 @ 60%, 1×8 @ 70%, 1×6 @ 75%, 1×4 @ 80%

Front Squat: 1×5 @ 60%, 3×5 @ 70%

Attached is a very easy to use Spreadsheet for the Squat Cycle. Enter your 1 Rep Max into the spreadsheet for both Front and Back Squat and you’re done! Print it out or save it to your phone:  Squat Cycle XLS

 

Conditioning:

9 Min AMRAP

24 Wall Ball Shots (20/16)

12 Box Jumps (24/20)

6 T2B

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Monday 160201

Strength:
4 Rounds NFT

7 Weighted Strict Pull-Ups

Rest 30 seconds

Max Effort Pull-Ups

Rest 3 minutes

 

Conditioning:

4 Rounds for Max Reps

  • 60 seconds M.E Push Ups
  • Rest :30
  • 60 seconds M.E Kettlebell Swings (53/35)
  • Rest :30
  • 60 seconds M.E Renegade Rows (35/25)
  • Rest :30
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Saturday 160130

Strength:

10 Rounds For Time:

8 Goblet Step Ups  (24″/20″ 35#/28#)

10 Jumping Lunges

12 Air Squats

 

WOD:

10 Min AMRAP

9 DeadLift (95/65)

6 Front Squat

3 Push Press

100 M Sprint

 

 

 

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