Warmup: ROM drills, 15 banded good mornings, 15 straight leg deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 20 min AMRAP 10 GHD Reverse crunch 10 Single leg KB Deadlifts 200m Run Cooldown: Up dog, down dog, mobilize
CONTINUE READINGWarmup: ROM, dynamic stretches, PVC shoulder stretches, PVC Good Mornings x 15, 400m Run WOD: 5 Min AMRAP 5 Box Jumps 100m Run 5 Wall Balls Rest 2 Minutes 8 Min AMRAP 8 Box Jumps 200m Run 8 Wall Balls Rest 4 Minutes 10 Min AMRAP 10 Box Jumps 300m Run 10 Wall Balls DONE! more »
CONTINUE READINGWarmup: ROM, dynamic stretches, arm circles and PVC shoulder stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: 4 Rounds for time 25 Lunges, ea leg 20 V Ups 15 Goblet Squats (55/35) 10 Pull Ups Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, 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: 12 Min AMRAP 5 Handstand Pushups 10 Jumping Lunges 15 Burpees Spend remaining time working on skills Cooldown: more »
CONTINUE READINGWarmup: ROM, 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 set is more »
CONTINUE READINGWarmup: ROM, 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: 1-set of more »
CONTINUE READINGWarmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps After each round, Push Weighted Sled 50m Cooldown: Hip flexor, psoas stretches. Roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row Spend 10 minutes to work up to heavy Front Squat singles, hit a new max if it feels good. WOD: 20 min AMRAP 10 Front Squats (60% Max clean) 20 GHD situps 30 Double Unders Cooldown: 5 x updog/downdog, roll more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 banded pushups, 15 jumping squats WOD: 4 Rounds 2 min Row Rest 1 min 2 min Burpees Rest 1 min 2 min Pullups Rest 1 min Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, PVC shoulder stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: For time 30 Box Jump overs 30 Back Extensions 30 Alternating Pistols 200m Run 20 Box Jump overs 20 Back Extensions 20 Alternating Pistols 400m Run 10 Box Jump overs 10 Back Extensions 10 Alternating Pistols 800m more »
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