Back at it!

7/5/17 Warm up: 400m run/row W/pvc 7-10 reps of: good mornings pass through squat therapy 2 rds. 5 wall facing squats(3sec.down) 5 medball cleans 5 pullups / ring rows Skill: Double under practice (3min), followed by 3x1min rounds of doubles/singles. 1min rest in between. Every attempt counts, great time to practice your doubles. Note your…

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Hero Wod

7/3/17 Warm up: Stretching along with Pvc mobility. 2rds. 10 cal row 8 push ups 8 oh squats w/pvc 8 alt lunges review: Thrusters Hero Wod “Holbrook” 10RFT 5 Thrusters 115/85 10 Pull-ups 100 meter Sprint Rest 1 minute Note:Hero wods are from the CrossFit website. Scale as needed. Gym will be closed Tuesday the…

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6/27/17 Warm up: group dynamic. 2x 200m row :30 hand stand hold 10 air squats 5 push ups 30×1 (tempo) :03 down,:00 at bottom, x equals explode back up and :01 at top to reset. 5 strict pull ups / 7 ring rows Strength: Bench press (weight room)Working together building to a heavy triple. 5-5-5-3-3-3-3-3…

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Hello Monday

6/19/17 Warm up:400/row/run 7-10 reps of: Good mornings pass through figure eights squat therapy 3x 5 wall facing squats :03 down 5 jumping squats (hip extension) 5 med ball cleans Strength: Squat clean 5-4-3-2-1-1-1 building to a heavy single. record your heaviest lift. Good form over weight used. Wod: 4 RFT 10 power cleans 95/65…

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6/13/17 Warm up: 400 run/row pvc mobility then 2x w/empty barbell 10 good mornings 10 box step ups 20/16/8″ 10 hip bridges Strenth: Back squat 5-5-5 warm up then 2-2-2-2-2 WOD: 21-15-9 Burpee box jumps 24/20 wall balls sit ups Core: 1min plank, :30 side plank,:30 the other side side plank. REPEAT. Note: almost done…

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6/13/17 Warm up: group then 2rds of: 200m run 10 wall balls 15 sit ups 1 rope climb OR 5 strict pull ups OR 10 ring rows   Emom 10 4 squat cleans 135/95 (form over weight) 8 ring dips   Wod: 40-30-20-10 Deadlift 115/75 Alt. lunges double unders or triple singles   core: 50…

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6/12/17 Warm up: Group then pvc mobility followed by: 21-15-9 Jumping jacks mountain climbers (two count) cal. row EMOM 10 even: 4 strict press (building) odd:12-15 med ball sit ups against wall Wod: Descending by 2’s 20* down to 2* Air squats Bent over row 95/65 * 8 push press after every round 95/65 core:…

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6/7/17 warm up: Group then 250row followed by some pvc mobility work. Use foam roller for any tight spots. Then 2 rounds of 10 tire jumps/step ups 16 walking lunges (total) 100m run(50m of run backwards) Strength: Back squat. 5-5-5 warm up then 3-3-3-3-3. remember last weeks starting weight and begin with a little more.…

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