Happy Valentines Day! Naturally there is going to be a partner workout today. Strength: bench press 5×2 WOD: teams of 2 for time: 10,000m row Split rowing into whatever increments you like as long as it’s even Think of it as a romantic boat ride with your partner; except you aren’t moving, or going anywhere…Details
Warm Up: Mobility 😍😍😍 & squat warmup 3 Sets- 8 ring rows 8 Supermans :20 hollow hold or rock Strength: 4-5 Sets •6-8 x 1.5 back squats (no bounce!) •6 x pull-ups •8 back extensions •10 banded single-legged extensions •2-3 min rest EMOM 12 1) 20 alternating single-armed KBS 2) 100m sprint 3) 8 burpees…Details
Skill/strength: review pull ups
Partner wod: Amrap 20
5 db thrusters 50/35
5 pull ups
100m run or 150m row
Complete one full round then switch.
One works while one rests…
2/11/19 CROSSFIT Group ROM Shoulders Upper Back Wrists Ankles Quads Glutes Warm-Up: 3 Rounds Not For Time 200 m Run 4 Wall Squats 8 PVC Front Lunge 4 Dolphin planks 8 Prone spinal twist Strength: FRONT SQUAT 5×6 @ 65% 1RM *Superset-8 BB High Pulls 95/65 WOD: 5 RFT 5 Hang Power Clean @ 80%…Details
2/9/19 Crossfit Group ROM Warm-up 2 Rounds 300m Row 10 band pull apart 10 scap pulls 10 air squats 10 band Good Morning EMOM 8 5 push press/ 5 back squats 95/65 Teams of 2 AMRAP 20 21 plate push-ups 25/15 15 cal row 9 toes to bar One partner works through one entire round,…Details
Bench press 5×3
DB curls rds 1,3,5
WOD: Tabata Thursday
We will be keeping individual score for each movement. Your LOWEST scoring round will be your score, so set a target number and reach it every round. Good luck!
Warm Up: 400m run Group Mobility (shoulders, thoracic twists, etc) PVC & barbell push jerk drills Strength: 4-5 Sets for Form/ Technique 3 push jerks (135/95) 5-6 strict pull-ups 8-10 GHDs WOD: AMRAP 15 Partner up! Partner A) 3 clean and jerks (squat and push or split jerk) 6 HSPU 9 burpees Partner B 100m…Details
Warm up: group, mobility.
25 jumping jacks
20 abmat sit ups
15 Air squats
10 push ups
5 pull ups/ ring rows
Back squats to “Sallie” w/empty bar.
even: 10 wall balls
odd: 20 Russian twist w/med ball
50 thrusters 45/35
30 pull ups
2/4/15 CROSSFIT Group ROM Warm-Up: 400 m Run/Row 3 Rounds Not For Time 4 Wall Squats 8 Walking Crescent Lunge w/ Low twist 4 Pike Push-Ups 8 Supine Spinal Twists Hip Circle Glute Activation Strength: 4 Rounds Tri Set Not For Time: 8 Hip Thrusts -185/145 16 Frog Pumps -Body Weight 8 BB Good Mornings…Details