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Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar, 10 Lat pullups, 200m run Strength: Deadlift 5 x 3 Moderately Heavy WOD: “Nicole” 20:00 AMRAP 400m run Max Pullups (Modifications: Back bend push ups, Renegade rows, DB Bent over row or Pike Push ups) Cooldown: Roll out and stretchMORE INFO
Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks WOD: For time As you go down the list, you also come back up. 1 HSPU 2 broad jumps 3 v-ups 4 jumping lunges 5 glute bridges 6 jumping knee tucks 7 push-ups 8 abmat sit-ups 9 inchworms 10 sprawls 11 dips 12 […]MORE INFO
Warmup: ROM, dynamic stretches, :45 each – Squat hold, Squats, Bird dogs, Pike Push-ups, Sit ups Strength: Strict Press 5 x 3 Moderately Heavy WOD: 20:00 AMRAP 200m Run 10 DB Gainers 10 DB Front Squats 10 DB Push Press 10 DB Side Bends Cooldown: Cat/Cow, Childs, Pigeon, Saddle poses.MORE INFO
Warmup: ROM, dynamic stretches, :30 each – squat hold, squats, bird dogs, pike pushups, mountain climbers, sit ups WOD: For Time: 100 Sit-Ups 90 Dumbbell Suitcase Deadlifts (50/35 lb) 80 Russian Twists (each side) 70 Up Downs 60 Alternating Box Step-Ups (24/20 in) 50 Bench Dips 40 Dumbbell Goblet Thrusters (50/35 lb) 30 Alternating Crab […]MORE INFO
Bo Yates makes exercise FUN! She has a passion for encouraging people to become the healthiest versions of themselves through exercise and nutrition. Her love for training people began over 20 years ago through yoga. In 2011, she began personal training and drank the CrossFit kool-aid, earning her L1, Movement and Mobility, Olympic Lifts, Rowing […]MORE INFO