Warm-up With a partner accumulate 60 cals on the bike Pass trough’s while resting Oly EMOM14 2 Squat Clean and Jerks Strength Back Squat 5-5-5-5 WOD 12 Minute AMRAP 15 Chest to Bar Pull-ups 15 Thrusters (95,65) 15 Toes to Bar 15 Power Snatches
Try out this weeks FLOATER WOD – feel free to sub in a 400m run for the row to get outside In 21 minutes… Every 3 minutes complete X Calories on the Rower X Box Jumps X Burpee Muscle-ups Games- 25/20,10,6/4 Regional-20/15,8,4/2 Open-20/15,7,7 burpee pull-ups
Warm-up 10 glute ham raises 30 dubs 10 push ups 30 dubs 7 clap push ups 30 dubs 5 chest slap push ups 10 glute ham raises Oly EMOM10 3 Touch and Go Power Snatches – Work on pulling under the bar WOD 1 “Diane” 21-15-9 Deadlifts (225,155) Handstand Push-ups Rest 10 MInutes WOD 2 […]
Warm-up 2 rounds of 10 Plank ups to push up 10 cobras 10 squat jumps 10 pass throughs Then 1 round of 10 strict pull ups 10 strict dips 10 hip turnovers Strength Overhead Squat 2-2-2-2-2 -Between sets complete a true attempt at a freestanding handstand WOD “Party Girl” 3 Rounds For Time: 7 Muscle […]
With general class today..scaled up a bit Warm-up With General Class Strength Strict Press 3-3-3-3 Push-press 3-3-3-3 Partner WOD 6 Minutes of Rowing 5 Minutes of 100m Sandbag Carry (4,3) 4 Minutes of Kettlebell Swings (2,1.5) 3 Minutes of GHD Sit-ups 2 Minutes of Partner Wallballs (30,20) 1 Minute of Synchronized Burpees
FLOATER In 21 minutes… Every 3 minutes complete X Calories on the Rower X Box Jumps X Burpee Muscle-ups Games- 25/20,10,6/4 Regional-20/15,8,4/2 Open-20/15,7,7 burpee pull-ups
General GritWod will be with General CrossFit Class Saturday Team Training @745am – All are welcome to join With a partner 50-40-30-20-10 Snatch (75/55-95/65-135/95-165/110-185/125) Rest With a partner 10-8-6-4-2 Legless rope climbs (6-4-4-2-2 for the ladies) 50 ft Handstand walk each Weighted pistols each leg (1.5/1) Rest With a partner guy/girl 100 cals on the […]
Warm Up 1 Min Max Strict Pull Ups 1 Minute Max Burpees 1 Min Max Jumping Squats 1 Min Max Barbell Clean & Jerks Strength Squat Clean and Jerk Conga Line -partner up with 2-3 other athletes of like ability levels. Put 10 minutes on the clock and go through one a time completing one […]
Warm Up – Conditioning WOD is your Warm Up 15 min Amrap – with a partner Row 250 10 burpees over the Rower Strength Deadlift* 5-5-5-5 *5 strict HSPU’s and 5 strict t2b between Deadlift Sets WOD 21-15-9 Power Snatch (95/65) HSPU T2B This workout should be short and close to unbroken. Scale the reps […]