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6/8/18

CrossFit Voyage – CrossFit Deadlift (95+%) Every 2 minutes, for 18 minutes (9 sets): Deadlift x2 Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 95, 95+ Metcon (Time) 3 Rounds for time of: 50 Double-unders 25 GHD Sit-ups 15 Hip Extensions 15 One-legged Squats *Sub ab mat SU and superman if...

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6/7/18

CrossFit Voyage – CrossFit 9 minute EMOM (Chin ups/Rows) Every minute on the minute for 9 minutes (3 sets) With a running clock: Minute 1- 3-5, five second negative close grip chin ups Minute 2- 10 Right arm DB Row Minute 3- 10 Left arm DB Row *You can jump up, kip up but preferably...

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6/6/18

CrossFit Voyage – CrossFit The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven...

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6/5/18

CrossFit Voyage – CrossFit Front Squat (95+%) Every 2 minutes, for 18 minutes: Front Squat x 2 rep Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 95, 95+ Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsCompare your results to your last Elizabeth time.

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6/4/18

CrossFit Voyage – CrossFit Snatch (95+%) Every 2 minutes, for 18 minutes (9 sets): Snatch *Sets 1-2 = 3 reps @ 60% *Sets 3-4 = 2 reps @ 70% *Sets 5-6 = 1 rep @ 80% *Set 7 = 1 rep @ 90% *Set 8 = 1 rep @ 95% *Set 9 = 1 rep...

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6/2/18

CrossFit Voyage – CrossFit Metcon (AMRAP – Reps) 3 rounds for reps: 1 minute of DB Squats (50/35) 1 minute of KB Swings (52/35) 1 minute of Pull Ups 1 minute of Double Unders 1 minute of Sled Push (90/70) *Partner A works while Partner B rests. Then partners will switch. Both Partners have to...

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6/1/18

CrossFit Voyage – CrossFit Bench Press (85% ) Every 2 minutes for 10 minutes (5 sets): Bench Press by 3-4 reps @85% *Score is heaviest successful 85%* Metcon (Time) 21-15-9 Overhead Squats (115/75) Toes to Bar Accessory (Seated Strict Press/Lateral Raises) Seated Strict DB Press Lateral Raises Super Set 3×10 *Score heaviest set*