Monthly Archives: October 2016

//October

October 2016

CrossFit Shatter WOD for10/22/2016

2016-10-21T23:18:43+00:00

Strength: deadlift heavy 5, 4, 3, 2, 1 increasing weight but make sure this is NOT a 1RM. WOD: With a buddy- 20 minute AMRAP 50 cal assault bike 40 T-2-B 30 burpees 20- power snatch 145/100 10 muscles ups or 20 pull-ups and 20 push ups Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for10/22/20162016-10-21T23:18:43+00:00

CrossFit Shatter WOD for 10/20/2016

2016-10-20T22:21:12+00:00

Strength: back squat work to a heavy single... WOD: Happy Birthday Gabby (hmmm which Gabby?!?!?!?!) For time: 30 clean and jerks 135/95 30 back squats 135/95 30 cal row (you vs you) Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 10/20/20162016-10-20T22:21:12+00:00

CrossFit Shatter WOD for 10/20/2016

2016-10-19T14:11:51+00:00

Strength: 8 minute EMOM 1 clean + 1 front squat + 1 hang clean WOD: 18 minute AMRAP 4 bar MU 8 thrusters 115/80 16 burpees Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 10/20/20162016-10-19T14:11:51+00:00

CrossFit Shatter WOD for 10/19/2016

2016-10-18T22:01:58+00:00

Mobility work!!! WOD: 18 minute EMOM* min 1 - 18/15 cals (rower) min 2 - 5 power snatches 155/105 min 3 - 50 DU The goal is to complete each round. If at any point a RD can not be completed, it turns into an AMRAP. Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 10/19/20162016-10-18T22:01:58+00:00

CrossFit Shatter WOD for 10/18/2016

2016-10-17T22:47:30+00:00

Strength: 4x5 push jerk @ 70% + 15 chest-2-bar pull-ups* *complete 15 chest-2-bar pull-ups after every working set of push jerks. If 15 chest-2-bar is not doable, choose a number that is1/2-2/3 of your ME C-2-B. WOD: 7 minutes AMRAP 12 wall balls (25/20) 3 hang cleans 185/135 Accessory Work: 20 rds (10 minutes) 5 [...]

CrossFit Shatter WOD for 10/18/20162016-10-17T22:47:30+00:00

Listen

2016-10-17T11:36:44+00:00

It is hard to listen when you are knee deep in a metabolic workout, or midway through your strength sets. Its hard to hear that you aren't doing it right, that the way you are squatting or KB swinging or box jumping is not ideal. That you could save energy and be stronger, lift heavier, [...]

Listen2016-10-17T11:36:44+00:00

CrossFit Shatter WOD for 10/17/2016

2016-10-16T21:06:56+00:00

Strength: snatch 10x1 @ 75-80% of 1RM Happy Birthday Alicia Birthday WOD: 40 cal row or 30 cal assault buy-in 3rds 10 power cleans 17 dead lifts 36 box j's 40 cal row or 30 cal assault buy-out Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 10/17/20162016-10-16T21:06:56+00:00

CrossFit Shatter WOD for 10/14/2016

2016-10-13T22:36:59+00:00

Strength: back squat 1x3 @94% 1x1 @97% 1x3 @94% 1x1 @97% WOD: 5 Min Amrap 60 DU 30 KBS 70/53 15 pistols rest 2 min 4 minute AMRAP 40 DU 20 KBS 70/53 10 pistols rest 1 min 3 minute AMRAP 20 DU 10 KBS 70/53 5 pistols Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 10/14/20162016-10-13T22:36:59+00:00

CrossFit Shatter WOD for 10/13/2016

2016-10-13T15:08:00+00:00

1ME set of T-2-B + 1ME set of HSPU Gymnastics: EMOM 8 Odd - 1/2 the ME set of T-2-B Even - 1/2 the ME set of HSPU WOD: 12 minute AMRAP 12  back rack lunges 155/105 8 chest-2-bar pull-ups + 4 pull-ups 12 box jumps 24/20 Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 10/13/20162016-10-13T15:08:00+00:00

CrossFit Shatter WOD for 10/13/2016

2016-10-13T15:08:00+00:00

1ME set of T-2-B + 1ME set of HSPU Gymnastics: EMOM 8 Odd - 1/2 the ME set of T-2-B Even - 1/2 the ME set of HSPU WOD: 12 minute AMRAP 12  back rack lunges 155/105 8 chest-2-bar pull-ups + 4 pull-ups 12 box jumps 24/20 Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 10/13/20162016-10-13T15:08:00+00:00