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Warmup: ROM, dynamic stretches, 800m run WOD: Deck of Cards 30:00 As Many Reps As Possible Shuffle up a deck of cards, including Jokers! Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Get through as much of the deck […]MORE INFO
Warmup: ROM drills, dynamic stretches, 5 seated push press with bar; 10 dips on box, 200m run WOD: 4 Rounds 10 Push press (95/65#) 15 ring dips or elevated box dips 20 Double Unders (4x singles) Abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each side Roll […]MORE INFO
Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls 15 Bent Over Rows 250m row or 200m run Cooldown: Max plank hold, 50 supermans, roll out, stretchMORE INFO
Warmup: ROM, dynamic stretches, calf stretches, 10 clean pulls, 10 Front squats Strength: Front Squat Warmup to 65% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes Double Unders 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep pushups, […]MORE INFO
Warmup: ROM, dynamic stretches, 10 of each: banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups Strength: Bench Press Max Warmup to 65%, then 1/1/1/1/1 working up to a new max WOD: 20 Min AMRAP 18 Over the bar burpees 12 Hang Power Cleans (75-95/45-65) 8 Box Jumps Cooldown: […]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