Warm-up 100 Singles – 50 Doubles – 25 Triple Unders/Attempts 10 Wall Squats 10 Pass Throughs @ top, middle, bottom of squat Gymnastics Every 3 Minutes for 15 Minutes complete: Max UB Muscle-ups with ascending dips. Ex. 1 MUP, MU+2 dips, MU +3 dips,MU +4 dips….until you can no longer hold on Strength Overhead Squat […]
Floater Games Mini Chipper 50 wall-ball shots 25 med-ball GHD sit-ups Hill sprint with med ball (sub a 600m Run for Hill Sprint)
Warm-up With Class Skill Rope Climbs WOD 535m Sandbag Run 20 Burpee Box Jumps 5 Rope Climbs 400m Sandbag Run 16 Burpee Box Jumps 4 Rope Climbs 300m Sandbag Run 12 Burpee Box Jumps 3 Rope Climbs 200m Sandbag Run 8 Burpee Box Jumps 2 Rope Climbs 100m Sandbag Run 4 Burpee Box Jumps 1 […]
Warm-up EMOM10 10/8 Cals on Airdyne -Hamstring Rolling with a lax ball -20 Good mornings with an empty barbell Strength EMOM14 ODD- 3 Deadlifts @85% EVEN- 2 Front Squats @85% -Depending on how sore you are from Murph, you can sub a push-press for the front squat. Do whatever hurts less. WOD Well they never […]
Warm-up With General Classes In honor of the CrossFit Games WOD (45 Minute Cap) “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Games- In Order with a Weight vest Regional- In order Open- Regular Murph
Warm-up With General Classes Partner Strength Clean and Jerk 0:00-5:00- 155,105 5:00-9:00- 175, 115 9:00-12:00-195, 125 12:00-14:00- 205,135 14:00-15:00- 225,145 Level 3- 135,95 +20/10 Level 2- 115,75 +10/5 Level 1- 95,65 +10/5 Partner WOD 12 MInute AMRAP Partner A: 250m Row Partner B: Max Double Unders for duration of row Max Meters and Max Double […]
Warm-up 10-8-6-4-2 Overhead Squats- ascend in weight Strict Pull-ups (using varied grips each set) Oly EMOM10 2 Snatch Balances 75-85% Strength Box Squat with Chains 3-3-3-3 WOD Do it for Bob! 12-9-6 reps for time of: Snatches (135-155-185 / 95-105-125 lb.) Muscle-ups Regional- 7-5-3 Muscle-ups Open- 3-2-1 Muscle-ups
Floater 30 Calorie Row 30 Box Jump Overs (24/20) 30 Power Snatches (95/65) 30 OH Step Back Lunges (95/65) 30 Sumo-Deadlift High Pulls (95/65) 30 Box Jump Overs (24/20) 30 Calorie Row wod credit= comptrain
Warm-up with general class Partner WOD In 5 minutes Run 400m Then as a team AMRAP Squat Cleans (135,95) Rest 1 Minute In 5 minutes Run 400m Then as a team AMRAP Double Unders Rest 1 Minute In 5 minutes Run 400m Then as a team AMRAP Kettlebell swings (2,1.5) Rest 1 Minute In 5 […]