Monthly Archives: August 2016

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August 2016

CrossFit Shatter WOD for 9/1/2016

2016-08-31T21:06:26+00:00

Skill: Rope climb and exercises to strengthen the back(pulling exercises) WOD: Happy Birthday Kayla 21-15-9 thrusters 95/65 9-15-21 bar facing burpees Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 9/1/20162016-08-31T21:06:26+00:00

CrossFit Shatter WOD for 9/1/2016

2016-08-31T21:06:26+00:00

Skill: Rope climb and exercises to strengthen the back(pulling exercises) WOD: Happy Birthday Kayla 21-15-9 thrusters 95/65 9-15-21 bar facing burpees Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 9/1/20162016-08-31T21:06:26+00:00

CrossFit Shatter WOD for 8/31/2016

2016-08-30T21:00:39+00:00

Strength: Work to a heavy Power clean* + clean** + power clean *power clean = no squat **clean = squat WOD: Teams of 2: 4rds 3 minutes on/3 minutes off 200m row then AMRAP 10 power snatch 75/55 5 box jump overs 24/20 Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 8/31/20162016-08-30T21:00:39+00:00

CrossFit Shatter WOD for 8/30/2016

2016-08-29T23:13:10+00:00

Strength: EMOM 6 2 front squats + 1 push jerk + 2 front squats* *find a weight that is completable for all 6 rounds (same weight) WOD: Here is a fun Misfit Athletics doozy: 15 minute AMRAP 20 wall balls 10 power cleans 155/105 10 HSPU* *scaling option is box HSPU or L-Sit KB presses [...]

CrossFit Shatter WOD for 8/30/20162016-08-29T23:13:10+00:00

CrossFit Shatter WOD for 8/29/2016

2016-08-28T20:31:35+00:00

Strength: Power position snatch 7x1 @ 90% of last week's heavy. If you missed last week then find a heavy. WOD: "HELEN" 3rds 400m run 21 KBS 12 pull-ups Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 8/29/20162016-08-28T20:31:35+00:00

CrossFit Shatter WOD for 8/27/2016

2016-08-26T23:26:58+00:00

Strength: Strict Press 3x5- moderate but completable WOD: 7 minute AMRAP 3 power snatches 155/105 6 box jump overs 24 DU Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 8/27/20162016-08-26T23:26:58+00:00

CrossFit Shatter WOD for 8/26/2016

2016-08-25T21:14:24+00:00

Strength: back squat work up to a heavy 3 WOD: Seamus's birthday WOD "Conceal and Carry" 1 mile run THEN 3RDS 8 pull-ups 2 rope climbs 6 clean and jerks 185/135 29 burpees THEN 1 mile run (there will be scaling options) Now with CrossFit Shatter

CrossFit Shatter WOD for 8/26/20162016-08-25T21:14:24+00:00

CrossFit Shatter WOD for 8/26/2016

2016-08-25T21:14:24+00:00

Strength: back squat work up to a heavy 3 WOD: Seamus's birthday WOD "Conceal and Carry" 1 mile run THEN 3RDS 8 pull-ups 2 rope climbs 6 clean and jerks 185/135 29 burpees THEN 1 mile run (there will be scaling options) Now with CrossFit Shatter

CrossFit Shatter WOD for 8/26/20162016-08-25T21:14:24+00:00

I challenge You

2016-08-25T09:25:33+00:00

I challenge you. I challenge you to be to be stronger than you were yesterday, to be more explosive, to be faster and to have more endurance than yesterday. I challenge you to work on your goats, write down your goals and create an action plan to get them checked off. I challenge you to [...]

I challenge You2016-08-25T09:25:33+00:00

CrossFit Shatter WOD for 8/25/2016

2016-08-24T22:17:00+00:00

WOD: 20 minute AMRAP 20 OH lunges 95/65 15 pull-ups (THE CHEST-2-BAR KIND) 10 push-ups 300m run Core EMOM: odd: 20 abmats even: 30 second HS Hold Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 8/25/20162016-08-24T22:17:00+00:00