05
08
2017

Saturday

CrossFit Goat – CrossFit (Goat) 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work listed above. Par...

04
08
2017

Friday

CrossFit Goat – CrossFit (Goat) Deadlift (See below – build on last week) Build to a Heavy Set of 5 Repetitions: Romanian Deadlift Build to a Heavy Set of 7 Repetitions: Sumo Deadlift Build to a Heavy Set of 9 Repetitions and record: Deadlift Diane (Time) 21-15-9 Deadlifts, 225# / 155# H...

03
08
2017

Thursday

CrossFit Goat – CrossFit (Goat) Metcon (No Measure) Part 1: 21min EMOM 1. Farmers Carry x 25 meters 2. Stone (or slam ball) to Shoulder x 5 reps – use the grass outside if using a stone 3. Sled Drag x 25 meters Part 2: Mobility Foam Roller -Hamstring R x 1min -Hamstring L x 1min -Quad R...

02
08
2017

Wednesday

CrossFit Goat – CrossFit (Goat) Power Clean (See below) Min 0-5 on the minute Clean Pull + Hang Power Clean + Power Clean https://youtu.be/uaN770H8wG0 Set #1 – 50% of 1RM Clean Set #2 – 54% of 1RM Clean Set #3 – 58% of 1RM Clean Set #4 – 62% of 1RM Clean Set #5 – 65% of 1RM...

01
08
2017

Tuesday

CrossFit Goat – CrossFit (Goat) Fire Alarm (Time) 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 1 Round of the “Bergeron Beep Test” 7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees 25 minute time cap...