Wednesday

12/26/18 Warm up: group 400 run or 500 row 2x 30 air squats 20 sit ups 10 push ups 5 burpee broad jumps Skill/strength: Box jumps 12 min. total 10@8″ 10@16″ 10@20″ 10/5@ 24″ 5@30″ Wod: Amrap 25 Teams of 2 60 wall balls 24/20# 60 hang cleans 95/65# * 60 back squats 95/65# 60…

Thursday with Holly

Hello All! 🌟December 20, 2018🌟 Warm Up: 1500m partner row (switch every 250m) Group Mobility Then… 2 Sets (switch order if need be!) 8 ring rows 8 knees to chest 8 banded good mornings Strength: 5 Sets 8-10 one armed rows/ side 6-8 pushups (use elevation as necessary!) :30 hanging L-sit 2-3 min rest WOD:…

Tuesday

12/18/18 Warm up: group 1x 250 run/row 20 air squats 15 push ups 10 burpees Foam roll mobility. 60 sec. each area. Lats left lats right Back quads adductors 4 rounds w/pvc not for time of: 10 front squat 10 Sotts press Wod: Amrap 16 ascending by 1’s front squat 95/65 push press 95/65 burpee…

Monday with Bree

12/17 CrossFit 5:30pm WARM UP 5:00 jump rope Group Stretch Group Posterior Chain Activation STRENGTH Standard DeadLift 2×8 @65%1RM 5×5 @75% 8×2 @85-95% Rest periods should be between 30 and 60 seconds. *Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend…

Saturday with Bree

12/15, 10am 12 DAYS OF CHRISTMAS WOD 🎄💪🏽🎅🏼 Ugly Sweater Food Drive Workout 1. 40 sec Plank (count 1 Mississippi 1-40) 2. Strict Pulls-Ups or TRX Row 3. DB Clusters 4. Pike Push-Ups or Dive Bomber 5. DB Sit-Ups 6. DB Lunges (each) 7. Commandos 8. Clapping crunch (each) 9. Wall Balls 10. Double Unders…

Tuesday

12/11/18 Warm up: group, pvc mobility 400 run/row 15-10-5 of: air squats sit ups burpees Strength: Shoulder press Warm up to around 60% of your 1rm. Then build to a heavy triple. 3-3-3-3-3-3-3 Wod: Amrap 15 In teams of 2 24 wall balls 24 sit up plate pass (together) 24 kb swings One works one…

Monday with Bree

12/10 Group Stretch 5 min Post stretch Warm-Up at 5:35 3 Rounds: 200m run/row 5 Hang Squat Cleans, empty bar 5 Muscle Over Head Press, empty bar 5 Muscle Push-Ups (10 min time cap) Band Glute Activation Strength: Back squat 2×6 @65% 1RM 4×4 @75% 6×2 @85-90% (15 min time cap) WOD Max Rounds in…