Frantastic Monday

7/24/17 Warm up: 400m run/row 7-10 reps w/pvc good mornings pass through figure 8’s squat therapy Then 2x 8 wall balls 25 doubles/50 singles 10 jump squats 15 sit ups 10 alt. lunges Strength: Front squats 5×4 5-5-5 warm up then 4-4-4-4-4 Remember to start heavier then last week, building each set. Note weight used…

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7/20/17

Warm up: 300m row mobility using foam roller then pvc work 2x 5 med ball cleans 7 push ups off med ball 10 wall balls finish w/another 300m row review wod Wod A) “Grace” 30 clean and jerks 135/95 8min cap. Wod B) 4RFT 10 kb swings 53/35 15 abmat sit ups 20 double unders/50…

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Bench mark

7/19/17 Warm up: trainers choice Skill: Jump rope 3x1min rounds. Singles or doubles. Note your results and compare from last time. Review OH squats. Wod: “Nancy” 5RFT. 400m run 15 Over head squats 95/65 Note: OH squats can be relentless, scale to a weight you can manage. This may be an empty bar or an…

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7/16/17 Warm up:400 run/row Mobility then: 12-9-6 ring rows push ups jumping squats   Skill/strength: Front squat from rack, building each set. (5-5-5) warm up to 50% of 1rm. then 5×5 *   4RFT 10 Alt pistols(5 each leg) 15 V-ups 10 Hand stand push ups   Mod. 4RFT. 15 Air squats 20 Ab mat…

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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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