Monday 8.6.18 Endurance WOD
Warm-up :30 at each move High knees Butt kicks Lunges Rest Hang from rig Plank Burpees Rest X 3 Metcon For Time: 21-15-9-9-15-21 Calorie Row/Assault Bike DB Thrusters Ball Slams *Rest 2:00 After The Round Of 21s *Rest 1:30 After The Round Of 15s *Rest 1:00 After The Round Of 9s *Choose a DB and […]
Sunday 8.5.18 CrossFit
Strength EMOM 16 Min 1: 3 TNG Power Snatches, building to 75% Min 2: 3 Strict Pull Ups or Ring Rows w/ pause Intent: Today we’ll perform some mixed work with Snatches and ring pull ups. All sets should be challenging but sustainable Metcon “Katie” In 20min: 5×7 Bear Complexes for max weight Then, at […]
Sunday 8.5.18 Endurance WOD
Warm-up 3 rounds 30 jump ropes 10 squats with a pvc in front rack Metcon 5 Rounds For Time: (40min CAP) 20 KB Swings 15 Push Press 20 Jump Lunges (10/leg) 400m Run 250m Row *REST 2:00 Between Rounds *We want to see consistent efforts here from the athletes. Make sure they know we are […]
Saturday 8.4.18 CrossFit
Warm-up 400m Run as a group – Then – 10 x 50m Intervals @ 60% effort Metcon “Jerry” For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. To learn more about Jerry click here Intent: Hero WOD “Jerry”. […]
Saturday 8.4.18 Endurance WOD
Warm-up 8 minute tabata Super slow squats Plank holds Lateral hops Sit ups Tuck jumps Hollow rocks Push ups stink bugs Metcon A.) For Time: (30:00 CAP) 100-80-60-40-20 Jump Rope 25-20-15-10-5 Burpees 25-20-15-10-5 Box Jump Overs ***you will do 100 jump rope, 25 burpees, 25 box jump overs, then 80 Jump rope, 20 burpees, 20 […]
Friday 8.3.18 CrossFit
Strength Hang Power Clean (1RM, Every 2min 4,3,2,1.1.1) Beginner: 6×3 focusing on technique Intent: Build to a max Hang Power Clean, attempt a 5# PR. This lift will be highly dependent on your technique and ability to be explosive with hip extension. Metcon Prep EMOM 9 Min 1: 3 Hang Power Clean + 2 Push […]
Friday 8.3.18 Endurance WOD
Warm-up 4 rounds 5 inch worms 200 m run :20 hang from rig for shoulder stretch Metcon A.) Work on a 30min Clock. For Total reps: 800m run- 600m run-400m run-200m run: Right into (after each run): 10 Plate Snatches + 10 OH Lunges *FLOW- Accumulate distance running for 5:00, and immediately go into the […]
Thursday 8.2.18 CrossFit
Strength Front Squat (EMOM 6 , 3 reps @ 75-80%) Immediatley into EMOM 3, 5 RDLs @ same weight as Front Squat Intent: Final week of Speed Front Squats and Posterior work. There is no pause this week like past weeks. All sets should be explosive. Metcon 0:00 -5:00 800m Run Max Clean & Jerks […]
Thursday 8.2.18 Endurance WOD
Warm-up hamstring stretch for :30 Quad stretch for :30 10 high knees 10 butt kicks 10 slow squats Partner up- partner A: sprint 200 m, while partner B holds a plank. Accumulate 1200 meters- so, 6 rounds each Metcon 8 AMRAP 15 Calorie row 12 DB Deadlifts – heavy 9 KB Swings- moderate rest 1 […]
Wednesday 8.1.18 CrossFit
Warm-up 200m Run with MB – Then – Tabata Until Complete: 60 Double KB Rows (light) 60 Double KB Front Squats (light) – Then – 200m Run with MB Skill EMOM 10 Min 1: Accumulate 20s Handstand Walking or in a Handstand Hold Min 2: 10s L-Sit/Hollow Hold + 10 Banded Pull ApartsIntent: Spend 10 […]
