4/2/19 Warm up: group, pvc mobility. 2x 15 jumping jacks 10 alt. Over the shoulder with slam ball 10 alt box step ups 10/8 push ups 5 pull ups:ring rows EMOM 6 10 wall balls 10 OH lunges with med ball A) wod Fran 10 min cap 21-15-9 of Thrusters 95/65 Pull ups B) max…
Details4/1/19 CrossFit 5:30pm GROUP ROM WARM-UP: 2 Rounds 200 m row 5 PVC pass through 5 PVC figure 8 5 PVC squat therapy 10 commandos 10 shoulder taps 10 90/90s STRENGTH: Tricep/Chest Superset 5 rounds: 10 Band Over Head Tricep Extension 5 Rack or Ring Dips 10 Dead Bugs WOD: 3–9-15-21-15-9-3 Burpees Single Arm KB…
Details3/30/19 CrossFit 9:30am Group ROM Warm-Up 3 rounds 10 pvc pass 5 pvc fig 8 each side 5 wall squats 5 lizard lunge each side 10 Dead Bugs :40 plank Teams of 2 DOC For Time ♥️ Decline Push-ups 16” ♠️ DB Cluster 30/20 ♦️ DB Box Step Up 24/20” ♣️ Burpee Ball Slam 25/40…
Details3/28/19
Strength: 5 x 1 squat clean
WOD: AMRAP 18
10 push ups
10 goblet squats
10 sit ups
Warm Up: Plank Game
Shoulder Mobility
Superman-Banana Tabata
Skill: Basics of a Kip
Strength: 4-5 Sets
6-8 elevated ring row
8 kneeling landmine presses/ side
8 pushups (elevate, floor, parallette, or weighted)
3 min rest
WOD: 21-15-9
Deadlifts (205/135)
Box Jumps (24/20)
3/26/19
Warm up: tbd
Bring Sally Up??
Partner wod: amrap 20
1000m row buy in then,
ascending by 1’s of:
Hang cleans 95/65 (yes full squat)
kb swings 53/35
Lateral jumps over barbell.
A completes a full round then B does the same, add a rep after each round. One works while one rests…
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%…
Details