Tuesday 7.4.17 WOD
Holiday Schedule Tuesday July 4th 8:30 & 9:30am CrossFit WODs Only **Babysitting available at all time July 4th Wednesday July 5th, Normal Schedule Resumes Warm Up Grab a barbell and set-up pull-up scaling Then perform: 3 Power Cleans or 5 Deadlifts for Beginners 6 Strict Pull-ups (or whatever scaling option the athlete chooses) 9 Air […]
Monday 7.3.17 WOD
Holiday Schedule Mon. July 3rd 8:30 & 9:30am CrossFit WODs ONLY Tuesday July 4th 8:30 & 9:30am CrossFit WODs ONLY **Babysitting available at all time July 3rd and 4th Wednesday July 5th, Normal Schedule Resumes Mobility Light Goblet Squat 2 x 8 @3311. Rest 60s. *3 seconds down, 3 seconds at bottom, 1 second up, […]
Sunday 7.2.17 WOD
Holiday Schedule Mon. July 3rd 8:30 & 9:30am CrossFit WODs ONLY Tuesday July 4th 8:30 & 9:30am CrossFit WODs Only Wednesday July 5th, Normal Schedule Resumes Warm-up 9 Essential Movements of CF *10 Reps of each movement Prep X-Band Walks x 2:00 10 Small Steps forward, backward and laterally Strength 1) Clean and Jerk: 6 […]
Saturday 7.1.17 WOD
Warm-up Fun warm-up that includes movements for today’s conditioning piece ie. wallballs, light deadlifts, running. Prep Warm-up all Movements WOD 10 RFT in teams of 2: 20 Deadlifts (135, 95) 400 Meter Run 20 Wallballs (20, 14) *One person works at a time. Split however needed. Rx: (115, 75) L2: (95, 65) L1: (75, 55) […]
Friday 6.30.17 WOD
Mobility Hip Opener (Pigeon Pose) on Box + Squat test/retest 1:00 ea. side *Test air squat after mobilizing each side Warm-up W. an empty barbell, 3 sets 8 deadlifts 8 Front Squats 8 Goodmornings 8 (total) reverse lunges in place 8 Hang Muscle Cleans *rest as needed Strength Front Box Squat (5 x 4 @60-70%, […]
Thursday 6.29.17 WOD
HOLIDAY SCHEDULE Mon. July 3rd 8:30 & 9:30am CrossFit WODs ONLY Tuesday July 4th 8:30 & 9:30am CrossFit WODs Only Wednesday July 5th, Normal Schedule Resumes Warm-up Abmat Pizza Game (2 burpee penalty for drops) + 20 Air Squats 20 Sit-ups 20 Walking Lunges 20 Supermans WOD Every 5:00 x 5 Sets: Row 500 Meters […]
Wednesday 6.28.17 WOD
Mobility 1a) Wall Squats Arms Extended OH: 2 x 10 @3211 3211: 3sec descend to bottom of squat position, 2sec hold in bottom position, 1 sec return to top position, 1sec rest at top. Repeat for 10 reps and 2 round. Super set with wall slides 1b) Wall Slides: 2 x 10 @3111 3111: 3sec […]
Tuesday 6.27.17 WOD
Mobility World Greatest Stretch x 30s each pose Warm-up Row 500m Then, 10 Hollow Rocks 10 Squat Thrusts 10 Ball Slams 10 Lunges in place each leg 10 Supermans 10 Scorpions WOD EMOM 20min ODD Minutes: 10/8 Calorie Row EVEN Minutes: 10 Burpees Rx+:(12/10 Calorie Row) (12 Burpees) L2: (40s of Work each set) L1: […]
Monday 6.26.17 WOD
Warm-up Grab an empty BB + Complete: 20 Walking Lunges 10 Scorpions 20s Pigeon Pose each side 10 RDLs 8 Front Squats 6 Sumo Deadlifts 20 Walking Lunges Prep 2 Sets of: 15 Russian Swings (squeeze glutes at top) X-Band Walk x 5 steps backward/5 forward 5 ea Glute Hip Bridge Singe Leg (1 ct […]
Sunday 6.25.17 WOD
Mobility Foam Roll 10 passes each – Lats – Quads – IT Bands – Thoracic Spine Warm-up Dynamic Warm-up WOD Run 1 Mile Rest 5:00 50 Ring Rows 30 Power Clean + Jerks (135, 95) Rx+:(25 Bar Muscle-ups) (155, 105) *Rx+ Option only for those that did not do Saturday Metcon L3: (95, 65) L2: […]
