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Warmup: ROM, dynamic stretches, 30 sec of jumping jacks, high knees and butt kicks, 5 pull ups, 10 push ups, 15 squats Test: CrossFit Baseline, For time 500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups WOD: 15 Min AMRAP 5 Handstand Pushups 10 Jumping Lunges 15 Burpees Spend remaining time working on […]MORE INFO
Warmup: ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the […]MORE INFO
Warmup: ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 500 m row Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished Endurance: […]MORE INFO
Warmup: ROM, dynamic stretches, review and practice Med ball Cleans, 2 min Jump rope, 10 push ups, 15 KB swings WOD: “Tabata That” Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise: Med Ball Cleans (20/14#) Double-Unders Push-ups Kettlebell Swings (55/35#) Cooldown: Ab circuit 3, work mobilityMORE INFO
Warmup: ROM, dynamic stretches, do 3o seconds of each exercise from the WOD. WOD: On an 32-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps rest 1 minute Pull-ups rest 1 minute Inverted burpees rest 1 minute Wall-ball shots, 20-lb. ball rest 1 minute Burpees […]MORE INFO
Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, 10 walking lunges, 10 bent over rows with bar Strength: Snatch 5/5/3 @ 40/50/60% 1RM 3/3/3+ @ 70/80/90% 1RM WOD: EMOM for 20 mins Odd = 12 Alternating lateral lunges Even = 12 Bent over rows (95/65#) Cooldown: 100 4 ct Mountain Climbers Roll out and stretchMORE 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 10 years ago through yoga. Over the years she has taught hundreds of yoga classes, including working with rock climbing teams, private yoga sessions, and […]MORE INFO