Wednesday 8.2.17 WOD
Warm-up Kettlebell Warm up, 30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals: -Single-arm KB Swing (both sides) -KB Windmill -Goblet Squat -KB Push Press (both) -KB Swing -Figure 8 (both directions) etc.. Skill Review 2 Sets of: 15 Light DB Rows (squeeze scaps) 10 DB Kickbacks […]
Bring A Friend Day
Wednesday, August 2nd is Bring a Friend Day! For those interested in introducing friends to CrossFit, feel free to bring them to class THIS WEDNESDAY at no extra charge! Do you know anyone locally who’s expressed an interest in fitness, working out, or even your own progress at the box? Invite them out and have […]
Tuesday 8.1.17 WOD
Mobility Tissue Work: Foam Roll x 10 passes each – Thoracic Spine – Lats – Adductors Warm-up Abmat Pizza Game (2 burpee penalty for drops) + Dynamic Warm-up Strength Power Clean 6 x 3. Rest 90s-2:00 – Work up to 75% or to a moderate load resetting between reps. Same guidelines as yesterdays Squat Snatches […]
Monday 7.31.17 WOD
Warm-up With a PVC: 10 Pass Thru’s 10 Around the World (total) 10 OHS Grab an empty BB: 5 Muscle Snatch from Hang 10 OHS 5 Squat Snatch from below the knee + PVC Game x 5:00 Prep 2 Rounds of: 10 Passes each side foam rolling adductors. 10 (total) Goblet Lateral Squats (light) 10 […]
Sunday 7.30.17 WOD
Warm-up “Limber 11” *Feel free to choose your favorite parts from this warm-up. This should not exceed 15:00 Strength Power Clean+ Front Squat + Jerk: Work up to a moderate single in 6 sets. Rest 2:00 2) 1 Accessory Movement: 3 x 10-15 reps. Choose a movement that is going to bring up a muscle […]
Saturday 7.29.17 WOD
Warm-up “Musical Medballs” *Have your athletes complete an exercise of your choice around the medballs. When you stop the music they will sit on a medball. Whoever does not get a medball will perform either: 5 Reverse lunges in Place 5 Air Squats 5 Push-ups 5 Sit-ups *In any combination. Take one medball away and […]
Friday 7.28.17 WOD
Warm-up “Burpee Breakdown” 8-6-4-2 Squat Thrust Push up Squat Jump Jumping Jack Skill Review With an empty Barbell: 5 Muscle Snatch 5 Back Squats 5 Power Snatch 5 Goodmornings 10 Single Leg Glute Bridge each leg w. 1 ct hold at top. *Add light weight and repeat one more round Strength 1) Box Squat 7 […]
Friday 7.28.17 Kids Strength Class
Warm-up Coaches Choice! Strength Deadlift (2×2 empty bar 10 lifts to PR) Revisit deadlift WOD Coach choice!
Thursday 7.27.17 WOD
Warm-up With a partner, one person working Row 250m x 2 rounds Partner resting performs: Foam Rolling of x 10 passes each: Calves Adductors WOD 3 Rounds (w. a partner) Row 1500 meters 10 Curtis P’s (115, 75) *30min Cap* RX: (95, 65) L2: (75, 55) L1: (65, 35) – Curtis P = 1 Power […]
Wednesday 7.26.17 WOD
Mobility 3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review Warm-up With a light Kettlebell: 10 Turkish Get-ups (total) Then, 5:00 of Bodyweight movement x 10 reps each – Air Squats – Lunges – Push-ups – Sit-ups – Supermans – Hollow Rocks – Scorpions Strength Split Jerk from Rack 9min EMOM […]
