June 29th, Wednesday

June 28, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

Do you want to get stronger over head? Pay attention to how you create tension while you drive that bar overhead. Squeeze the bar, keep your elbows in front and make sure you are forcing that bar over your head and NOT out in front of your face.

Extra Reading

How to improve your mobility in no time

Shoulder Press (5x5x5+)

(90% of 1RM)+5lbs=base number
65, 75, 85%

CrossFit WOD (AMRAP – Reps)

12 Minutes
5 Cleans 135/85
5 Jerks 135/85
10 Burpees over the bar

June 28th, Tuesday

June 27, 2016 By Winston Thompson Leave a Comment

6, and 8am, noon, 4:30, 5:30, and 6:30pm

Move those deadlifts fast. Stay powerful and keep pushing forward.

Extra Reading

Dear Athlete, its me, Scaling.

Back Squat (5x5x5+)

(90% of 1RM)+10=Base Number
65, 75, 85%+

CrossFit WOD(Time)

5 Rounds
15 Pull ups
10 HSPU
5 DeadLifts 225/155

June 28th, Monday

June 26, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30 and 6:30pm

Take advantage of the time EMOM opportunity and focus on staying consistent with your bar path. As you dial in your form, the pounds will come!

Extra Reading

Tips to achieve the ideal running position

EMOM

Every 90 seconds 9 Rounds
Clean Complex
Power Clean
Squat Clean
Front Squat

CrossFit WOD(Time)

4 Rounds
25 Wall Balls 20/14
15 Power Cleans 115/75
10 Box Jumps