Sunday 7.22.18 Endurance WOD
Warm-up :40 seconds squats :20 rest :40 inchworms :20 rest :40 jumping jacks :20 rest :40 backwards lunges Metcon For Time: (20:00) 21-15-9: Row Push-Ups *Directly Into… 21-15-9: Burpees sit ups *Directly Into 21-15-9 Box Jumps squats *Rest 2:00 For Time: (10:00) 400m Run 60 1-Arm DB Hang Clean + Jerk (30L/30R) 400m Run Intent: […]
Saturday 6.21.18 CrossFit
Warm-up 30s Each Easy Row Easy Bike Push-up to Down Dog Medium Row Medium Bike Active Spidermans Faster Row Faster Bike Air Squats Metcon “Lost Count” For Time: 200 Double Unders 1,500 Meter Row 100 Wallballs (20,14) 35/25 Calorie Assault Bike Alt. Bike for 50 10 Meter Shuttle Runs Intent: Longer chipper workout today. Athletes […]
Saturday 7.21.18 Endurance WOD
Warm-up Partner up: One partner holds wall sits while other : Round 1: 10 calf raises Round 2: 10 inchworms Round 3: 10 runners lunges Round 4: 15 sec rig hang Round 5: 20 high knees Round 6: 20 butt kicks Metcon Filthy Fifty… sort of… 25 AMRAP 10 box jumps 10 KB swing 10 […]
Friday 7.20.18 CrossFit
Strength Strict Chin-ups (1RM, 4,3,2,1.1.1) *Strict Ring Rows 100% Coach Call Every 2min complete a set. Options: – Bodyweight, Accumulate 20 challenging reps – Partner Assisted: Accumulate 20 challenging reps – Beginner: Accumulate 50 Barbell Rows Intent: Build over the course of 10 sets of 1RM Weighted Close Grip Chin-up. If you’re not able to […]
Friday 7.20.18 Endurance WOD
Warm-up 10 inchworms 20 runners lunges Then 10 EMOM Run 50 feet, at each minute add another 50 feet Metcon AMRAP 10 “The Box” 10 elevated push ups 10 elevated shoulder taps 10 box jumps **rest 1 minute10 AMRAP “The Ball” 10 wall balls 10 OH lunges 10 russian twist **rest 1 minute 10 AMRAP […]
Thursday 7.19.18 Endurance WOD
Warm-up Partner up: Take turns holding a plank while partner does: Round1: 5 burpees Round 2: 10 sit ups Round 3: 10 jumping jacks Round 4: 10 lunges Round 5: 10 squats Round 6: 20 high knees Round 7: 10 broad jumps Metcon 13 AMRAP 15 calorie row 12 DB deadlifts 9 DB cleans 6 […]
Wednesday 7.18.18 CrossFit
Skill ‘SKILL’ Technique EMOM 10: ODD Minutes: 10 Strokes on the Rowing Focusing on Technique EVEN Minute: 20 Shoulder Taps Rx+:(Handstand on Wall Shoulder Taps) Intent: We’ll spend 10 minutes working on improving our rowing technique as well as some shoulder taps to warm up the shoulders for the Metcon Metcon 2 Rounds 1k Row […]
Wednesday 7.18.18 Endurance WOD
Warm-up Row Tabata 0-1 slow row- 1-2 moderate 2-3 fast 3-4 slow 4-5 fast 5-6 moderate 6-7 fast 7-8- row the whole minute at moderate Metcon 30 AMRAP 20 knee to elbow mountain climbers 10 knee raises 10 barbell back squats 10- 1 box jump, 2 squats on top of box 10 barbell bent over […]
Tuesday 7.17.18 CrossFit
Strength 1) Medium Grip Floor Press (5×5 building across ) Medium grip = shoulder width grip and emphasizes the triceps/lats. 100% Coach Call Complete a set evey 90s Intent; Build to a challenging set of 5 in the Floor Press. This should not be a max. Medium grip = shoulder width grip and emphasizes the […]
Tuesday 7.17.18 Endurance WOD
Warm-up coach choice- consider a mini wod with dumbells to prep for workout. Metcon “DB Kalsu” (20:00) For Time: 100 DB Thrusters *EMOM 5 Burpees, Start w/Burpees **Rest as needed AMRAP 10: 50 Russian Twists (25/Side) 15 Tuck-Ups 50 Flutter Kicks (25/Side) 15 Superman’s Intent: Just simply keep your body moving today. Pick a pace […]
