CrossFit Shatter WOD for 9/25/2016

crossfit shatter

Strength: deadlift EMOM 8 4 deads every minute @ 70-75% WOD: 3rds 5 minutes on/1 minute off 3 power snatches 115/75 6 push ups 9 squats *one person completes 1 round then the partner and so on… Get Started Now with CrossFit Shatter


Amanda’s experience with Shatter Performance Nutrition

The other day I was talking with Amanda Cadau and I asked her how things were going and if she would write me something, this is what she wrote….. I’ve been doing crossfit for about 3 years- considered myself pretty fit.. pretty strong… but I always felt that I didn’t have enough energy to get…


CrossFit Shatter WOD for 9/23/2016

crossfit shatter

Strength: back squat 4×3 @ 91% of 3RM WOD: 8 minute AMRAP 2 muscle ups 4 hang power cleans 185/125 8 box jumps 24/20 Get Started Now with CrossFit Shatter


CrossFit Shatter WOD for 9/22/2016

crossfit shatter

strength: 3×8 bench press* (same wt) *in between each set perform a ME set of strict pull-ups WOD: 3rds minute 1 – HSPU minute 2 –  cal row minute 3 – KBS minute 4 – assault bike cals rest 1 minute -goal is to accumulate as many reps/cals as possible in each minute Get Started…


CrossFit Shatter WOD for 9/21/2016

crossfit shatter

Strength: thruster 5×5* *increasing weight WOD: 5rds 10 T-2-B 10 burpees rest 2 minutes 5rds 5 T-2-B 5 burpees Get Started Now with CrossFit Shatter


CrossFit Shatter WOD for 9/20/2016

crossfit shatter

EMOM 10: odd – 20 wall balls even – 12 box jump overs WOD: 14 minute AMRAP 3-6-9-12…. push jerks 185/125 200m run between each set Get Started Now with CrossFit Shatter


CrossFit Shatter WOD for 9/19/2016

crossfit shatter

The CrossFit Open is roughly 5 months away. It may seem like a lot of time but its not and we have work to do. Starting in a week we will be adding very specific aerobic capacity work to our programming. This is meant to be done on your own and will aid in your…


CrossFit Shatter WOD for 9/17/2016

crossfit shatter

Strength: deadlift 3×10 @55% of 1RM WOD: 18 minute AMRAP 300m run 10 push jerks 155/105 5 hang cleans – same wt Get Started Now with CrossFit Shatter


CrossFit Shatter WOD for 9/16/2016

crossfit shatter

Strength: back squat 3×3 @ 91% of 3RM WOD: “love the ladder, be the ladder, snatch the ladder” 3-3 6-6 9-9 12-12 and so ON…….. power snatch 95/65 box jumps 24/20 Get Started Now with CrossFit Shatter


CrossFit Shatter WOD for 9/15/2016

crossfit shatter

Skill EMOM 10 (5 rds): RD1 odd – 10 T-2-B even – 15 HSPU RD2 odd – 15 T-2-B even – 10 HSPU and so on… WOD*: 21-15-9 KBS (71/53) burpess rest 1 minute 15-12-9 burpees KBS (same beautiful weight) *this is a sprint, move with purpose   Get Started Now with CrossFit Shatter