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Wednesday 9.5.18 Endurance WOD
Metcon “Dirty 30” 3 Rounds 30 Jump Pull-Ups 30 Calorie Row 30 Plank Up-Downs 30 Burpee *30min time cap – 5min Rest Then – AMRAP 5 Max Hollw Rock/SuperMan Holds
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Tuesday 9.4.18 CrossFit
Warm-up Superset as EMOM 6 Banded Facepull 3×15 OH Banded Tricep Extensions 3×25 Strength Strict Pull-ups (3xMax Reps, 2min Rest b/t) *Strict Band Assisted Pull-up -Rest 3min- Beginner: Partner Assisted: 3 x 5. Rest 90s. Intent: Today we’ll perform 2 sets of max reps pull-ups. The 3 minutes rest between sets is so you can […]
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Tuesday 9.4.18 Endurance WOD
Metcon AMRAP 16 40 Single Unders 30 Abmat Sit-ups 15/12 Calorie Row 10 Russian KB Swing – 4min Rest – Repeat For Time Sub 15 Cal Row For: 10 Cal Bike or Ski Erg or 200m Run
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Monday 9.3.18 CrossFit
Strength “Back Squat” (1RM 5,4,3,2,1… Every 2min) Beginner 5×5 Intent: Build to a new 1RM Back Squat over the course of 8-10 sets. You should have a plan in place in how your sets should look in terms of weight selection. Be smart and end on a high note. Metcon “Manion” 7 Rounds for time: […]
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Weekly Programing Breakdown 9.3.18 – 9.9.18
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Sunday 9.2.18 CrossFit
Warm-up 10 DB Man Makers Row 250m 20 Yoga Push-ups Row 250m 30 Double Unders Row 250m Strength 1a) DB Bench Press 4×10 4×10, build across1b) Inverted Barbell Rows 4×12 4×12, pronated grip 1c) DB Zottaman Curls 4×10 Build across Complete as 12min EMOM Intent: Today’s work is intended to be challenging, but done with […]
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September Athletes Of The Month
