Saturday WOD 1/20/18
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 KB Swings 40ft High Skips 10 Kip Swings 40ft Butt Kickers 10 Strict Press WOD: CrossFit.com WOD 171011 On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters …
Month: January 2018
Friday WOD 1/19/18
Warm Up: 2 Rounds: 40ft Crab Walk 10 Banded Side Steps (each direction) 10 Behind the Neck Strict Press 10 Split Squats Strength: OH Squat 2-2-2-2-2 WOD: 9 min AMRAP: 2-4-6-8…etc., adding 2 reps each round of: Ring Dips Air …
Thursday WOD 1/18/18
Warm Up: Tabata: Jumping Lunges Push Ups DB Strict Press Barbell Row Skill Work: Turkish Get Up *Build up and see how heavy you can go on both arms. Try using multiple objects such as kettlebells, dumbbells, and barbells. WOD: …
Wednesday WOD 1/17/18
Warm Up: Tabata: Mountain Climbers Air Squats Handstand Hold Bottoms Up KB Press Strength: Strict Press *Warm up to 85% of your 1RM Strict Press and maintain that weight for 4 sets of 2 reps WOD: 8 min AMRAP: 15 …
Tuesday WOD 1/16/18
Warm Up: 2 Rounds: 10 Feet to Hands 10 Banded Side Steps 10 Goblet Squats 10 KB Swings Strength: Hang Clean 1-1-1-1-1-1 WOD: For Time: 10 Toes to Bar 15 Power Snatches (75/55) 30 Deadlifts (75/55) 15 Power Snatches 10 …
Monday WOD 1/15/18
Don’t forget we only have 3 class time today: 8:30am, 11:30am, and 4:30pm Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Jumping Squats 40ft Bear Crawl 10 Push Ups 40ft Broad Jump 10 Hollow Rocks WOD: “Monday Gone Bad” 3 …
Saturday WOD 1/13/18
Warm Up: 2 Rounds: 40ft Bear Crawl 10 Lunges 40ft High Skips 10 Barbell Rows 40ft Butt Kickers 10 Bottoms Up KB Press WOD: 16 min AMRAP: 8 Right Arm Dumbbell Push Press (50/35) 8 Left Arm Dumbbell Push Press …
Friday WOD 1/12/18
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Banded Side Steps (each direction) 10 Goblet Squats 10 Push Ups Strength: Front Squat 4-4-4-4-4 WOD: For Time: 9-15-21 reps of: Bar Facing Burpees Overhead Squats (95/65)
Thursday WOD 1/11/18
Warm Up: Tabata: Feet to Hands Jumping Lunges Atomic Sit Ups Reverse Burpees WOD: CrossFit.com WOD 180107 On a 25-minute clock, 5 rounds of: Row for 50 seconds, rest 10 seconds Row for 40 seconds, rest 20 seconds Row for …
Wednesday WOD 1/10/18
Warm Up: 2 Rounds: 40ft Bear Crawl 10 Air Squats 10 Strict Press 10 Jerk Balances Strength: Split Jerk Warm up to 80% of your 1RM C&J and maintain that for 4 sets of 3 reps. WOD: 3 Rounds For …