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Tuesday 6.13.17 W.O.D.
Mobility: 5min Foam Roll w. flexion/extension on tender spots 30s each spot – IT Bands – Quads – Lats Warm-up: 10min Grab a light KB and a box and complete: 10 Single Arm Russian Swings (5 ea arm) 10 KB Press (5 ea arm) 10 Alternating Step-ups 10 KB Rows each arm 10 SDHP 10 […]
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Monday 6.12.17 WOD
Warm-up: 10min 5:00 Dynamic Then, 3 Muscle Cleans 3 Push Press *Worlds Greatest Stretch x 20s each 3 Power Cleans 3 Squat Cleans 3 Front Squats 3 Push Jerk 3 Split Jerks Mobility: 5min 3 Sets of: 5 Cook Squats w. OH Reach 5 Reverse Lunges 5 Presses from Split Strength: 20min Paused Back Squat […]
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Sunday 6.11.17 WOD
Mobility: 10min Limber 11 Strength: 20min 10min: Back Squat (4×5 Rest 90s.) 10min: Chest to Ring Pull-Ups (4×5 Rest 90s.) no kipping *or ring rows x 8-10 reps per set Training Intent Make up Gymnastics testing or complete programmed strength work. WOD: 25min 3 Rounds of: 15 Front Squats (135, 95) 10 Burpees over the […]
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Saturday 6.10.17 WOD
Warm-up: 25min Funnel Tag -then- Grab a KB: 5 Russian Swing right arm 5 Russian Swings left arm 5 KB Push Press right arm 5 KB Push Press left arm Grab a medball: 10 Wallballs 8 Burpees 6 KBS 10 Wallballs WOD: 35min Metcon (AMRAP – Rounds) AMRAP 30 with a partner: Run 400 Meters […]
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Friday 6.9.17 WOD
Mobility: 5min With a PVC: 10 Pass Throughs 10 Around the World 20s Lat Stretch each side 10 PVC OHS Warm-up: 10min 5:00 Dynamic Then, 2 Sets of: 3 Muscle Clean 3 Front Squat 3 Power Cleans *10 X-Band Walks Laterally Each 3 Bear Complexes *10 X-Band Walks Forward/Backward Strength: 15min Partner Strength Complex (1×1) […]
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Thursday 6.8.17 WOD
Mobility: 5min Tissue Work x 10 passes each: – Have people pick 3 spots they are most sore and devote about 1:00 to each. Warm-up: 10min Dynamic Line –Then– Abmat Pizza Game (2 burpee penalty for drops) + 20 Air Squats 20 Sit-ups 20 Walking Lunges 20 Supermans Strength AMRAP 15: 1a) Farmer Carry x 100 meters, […]
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Wednesday 6.7.17 WOD
Mobility: 5min 3 Way Banded Shoulder/Lat Stretch + 20 Alt. DB Curls to Warm-up Biceps Warm-up: 10min 30 Jumping Jacks then, Grab a BB: 10 Shoulder Press 10 BB Rows 10 Lateral Jumps over your bar 10 Supinated Grip BB Rows 10 Push Press 10 Lateral Burpees over the Bar Strength: 20min EMOM 15: Minute […]
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Your June CrossFit Newsletter is Ready!
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Tuesday 6.6.17 WOD
Mobility: 5min Wall Slides: 2 x 10 + Handstand Progressions Warm-up: 10min Dynamic Line –Then– With your partner Row 250m Each –Then– Grab a set of light DBs and a Box with your partner: Complete: 10 DB Lunges in place each (total) 10 Renegade Rows each (total) 10 Alternating Step-ups each (total) Skill Review: 15min […]
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Monday 6.5.17 WOD
Warm-up: 10min 3 Rounds of: 5 Power Cleans 10 Sit-ups 15 Air Squats 20 Banded Goodmornings *Add weight to the barbell after the first round. Strength: 20min Power Clean (1RM, 8-10 sets, rest 2min b/t sets) – Beg: 10 x 2 working technique Training Intent – Strength:Spend 5:00 working technique and the another 15:00 building […]
