Warmup: ROM Drills, dynamic stretches, 15 Front squat with PVC, 400 m run, then max ring row hold, 20 hand release pushups, 35 crunches, 35 sit ups Strength: Front Squat, de-load 5 x 3 @ 65% 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 21 Back squats (95-135/65-95#) 14 Pull ups 7 more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict press, de-load Work – 5 x 3 @ 65% WOD: 30-25-20-15-10-5 GHD sit ups GHD Back extensions knees to elbows straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, PVC pass thru’s and shoulder stretches, 15 burpees WOD: 5 Rounds: Circuit 1: 10 Elevated pushups, pass through and then dip 10 KB Halos, each side Circuit 2: 5 Push-up shuffle, each side 400m Overhead Carry walk Rest 1 minute between rounds Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpee Pull-ups Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches 50m bear crawls 50m crab crawls WOD: “CrossFit Total Metcon” For time: 50 Back Squats (155/115#) 50 Shoulder Press (75/45#) 50 Deadlifts (185/125#) 50 calorie row Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 15 burpees, 500m row Strength: Bench Press, Deload 5 x 3 @ 65% WOD: Tabata: 8 rounds, 20 sec work/10 sec rest V up’s Back extension KB Swings hollow rock Reverse Hypers Wall balls Sprint rows Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 15 straight legged dead lift, 250m row Strength: Deadlift De-load Work: 5 x 3 @ 65% WOD: “Kelly” 5 Rounds for time: Run 400 meters 30 box jump, 24/20″ 30 Wall ball shots, 20/14# Cooldown: banded stretches of shoulders and hips
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks. 10 bar thrusters, 10 pull-ups, 10 Box Jumps WOD: 2 rounds Run 200m 30 pull-ups 40 Box Jumps 50 Thrusters (with bar) Run 200m Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 jumping squats, 800m run WOD: 30 Minute AMRAP 20 KBS (53#/35#) 30 Sit-ups 40 Double Unders Cooldown: Roll out and stretch
CONTINUE READINGWarmup: 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) Work abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each side more »
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