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…

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Tuesday

12/4/18
Warm up: group, pvc mobility.

EMOM: 9
20 Alt db shoulder press 25/15
20 Alt db curls
15 Ab mat sit ups

Wod: In teams of 2
20 RFT
2 Ground to OH 135/95
6 Knees to elbow
10 Wall balls 20/14

Complete full round then switch.
One works, one rests. Split reps evenly.

Monday With Bree

12/3/18 -Group stretch -Roxane with Burpees -Group Glute activation warm up with hip circle. -Strength: Back squats 3-5 Warm up rounds, 2-5 reps per round, to 65-75% of your 1rm then, 5×2 building to a heavy double, (85-95%). Note your heaviest double, should be the 4th or 5th round. -WOD, 3 Rounds For Time: 10…

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Saturday with Bree

12/1/18 CROSSFIT Group stretch Animals crawls and Musical Med balls in the basket ball gym AMRAP15 Bar Complex, increasing reps with rounds: Deadlift Hang squat clean Power clean Front squat Jerk @ 70% 1 RM clean and jerk This should be heavy, so we are more concerned with control and technique over rounds completed. Instead…

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Wednesday

11/28/18 Warm up Trainer’s choice Strength: OH squats Partner wod: Amrap 20 Buy in: 5 rounds each of: 10 oh squats 75/55 + 200m row with remaining time amrap rounds of Cindy. each partner completes a full round of Cindy and then switch. One works,one rests! Cindy: 5 pull ups 10 push ups 15 air…

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