3/25/19 CrossFit 5:30am GROUP ROM WARM-UP: 2 rounds 40 single unders 10 pvc pass through 10 band pull apart 10 scap push-up 10 wall squats STRENGTH: Superset 4 rounds: -Rack Dips or Ring Dips to failure -5 single arm DB chest press each side 75/45 WOD: AMRAP10 8 double KB sumo swing 35/24 8 KB…
Details3/23/19 CrossFit 9:30am Group ROM WarmUp, 2 rounds 10 pvc pass through 10 scap pull up 10 pvc kang squats 10 scap push-ups 10 lizard lunges 10 spinal twists 10EMOM9 1- 40 mountain climbers 2- :40 plank 3- 20 DB sit-ups 30/20 Teams of 2 / 5 RFT: 40 Box Jumps 24/20 40 Wall Balls…
Details3/21/2019 Strength: 5×2 squat clean WOD: AMRAP 12 12 pull ups 12 goblet squats 53/35 Happy spring, I hope everyone is happy that winter is behind us. I also hope that everyone will be joining us for the March Maxes event this Sunday. It’s a potluck, so bring some snacks and get a good lifting…
Details03.20.2019 Ask and you shall receive… our next Wednesday cycle will be on building pull-up strength, as many of you have been asking about muscle ups, chest to bar, and pull-ups. Warm Up: 400m run **Possibly a game– depends on turnout! Shoulder mobility/ warmup Strength: 4 Sets 8 Elevated RR 8 Shoulder Presses @ 75%…
Details3/19/19
Warm up: Group
Skill/strength: Pistols/Db thrusters
A) Wod 12*9*6*3* of
db thrusters 50/35
* 10 alt pistols
B) Partner wod
80*60*40*20*
air squats
sit ups
HR push ups
* 200m run together (weather permitting)or row 200m each.
Split reps evenly.
2/17/19 Group ROM WARM-UP 10 pvc pass through 10 pvc figure 8 10 pvc squat therapy 10 pvc Front lunges w/ hip flexor stretch 3 rounds: 5 scap pulls 5 dolphin push-ups 5 pike push-ups 5 pvc kang squat STRENGTH EMOM 12 1- 6 BB push press 115/85 2- 10 DB lateral Raise 25/15 3-…
Details3/16/19 CROSSFIT 9:30am Group ROM WarmUp: 3 rounds 200 m run 5 pvc pass through 5 pvc fig 8 each 5 pvc oh squat 5 pvc OH Lunge / psoas reach 5 scap. Pulls 5 inch warm push ups 5 prone spinal twist EMOM 9 :40 plank 8 Burpees 1 power clean and jerk at…
DetailsWarm up: group in the sun.
Strength:
3 back squats at 80-90%
3-5 strict pull ups with 2 second decent
2-3 min. rest in between sets
Wod: AMRAP 12
100m farmers carry 53/35
5 front squats 135/95
10 lateral burpees over bar
3/12/19
Warm up: group
Emom 10
7-10 floor press @ 135
12-15 plate sit ups
Wod: 5RFT
15 kb swings 53/35
12 wall balls 20/14
200m run
2/11/19
Group ROM
WARM-UP
Roxanne Burpees
STRENGTH
Deadlift
6 sets x 2 reps
Note: build over the first 5 sets. The 5th set should be RPE 9 (90% 1RM)
WOD
Cindy, AMRAP20:
5 pull-ups
10 push-ups
15 squats
This is a benchmark, be sure to compare previous scores to set goals and track progress.