04/18/2019

By: 0

CrossFit Seek and Destroy - Small Group TrainingWarm-upWarm-up (No Measure)RecoveryMetcon (No Measure)2000M Row * This is broken into 250M increments. Once you get to your 250M finish a :30 worlds grestest on ea. leg.SkillsMetcon (No Measure)Handstands Kipping/Gliding Dubs * This will be broken into stations, and different metcons.

4/18/2019

By: 0

CrossFit Seek and Destroy - CrossFitWeightliftingDeadlift (5x5)Use AU 5x5 for today's weight.MetconMetcon (Time)30 m overhead lunge Left arm 50/35 30 m overhead lunge Right arm 50 Push ups 25 toes-to-bars 50/35 cal. Airdyne 25 dumbbell box step-overs 50/35 30 m overhead lunge Left arm 50/35 30 m overhead lunge Right…

04/17/2019

By: 0

CrossFit Seek and Destroy - Small Group TrainingWarm-upWarm-up (No Measure)MetconMetcon (Time)NFT 30 GHD Sit-Ups 40 Hollow Rocks 50 AbMat Sit-UpsStrengthBench Press4x6 Building to a "heavy" set * 5 sec. negative Then... Front Squat 6x1 5 Sec. Negative 3 Sec. Pause in Bottom 3 Sec. Pause at ParallelMetconMetcon (Time)3 RFT 15/10…

4/17/2019

By: 0

CrossFit Seek and Destroy - CrossFitActive recovery day after yesterday's 20 minute beatdown.WeightliftingPush Press (5x5)Use AU 5x5 spreadsheet to find todays weight.MetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Only complete 3 rounds if you completed yesterday's WOD. If you weren't here yesterday complete all…

4/16/2019

By: 0

CrossFit Seek and Destroy - CrossFitWeightliftingBarbell Row (1x5@46%, 1x5@56%, 1x5@70%, 1x5@80%, 1x5@92%,)All percentages are based on your 5RM or you can use the AU 5x5 spreadsheet to get all your weights.MetconMetcon (AMRAP - Rounds)20 minutes of: 10 chest-to-bar pull-ups 20 Cleans 95/65 30 double-unders RX+ 115/85