Warmup: ROM, 30 secs of jumping jacks, high knees and butt kicks. 10 burpees, 10 jumping squats WOD: 3 rounds for time of 500 m Row 25 Burpees 25 Box Jumps (24/20″) 400 m Run Cooldown: 50 4ct flutter kicks
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 (dress warmly, it’s going to be to be cold!) Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you 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 drills 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball toss and Run (20/14#) 100 air squats 100m walking lunges Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM, 30 Cal Row WOD: 4 Rounds for time 10 box jumps (24/20″) 12 Pull-ups 14 hang power snatch (75-95#/45-65#) Cooldown: Ab circuit 3, Roll and stretch
CONTINUE READINGThere will only be morning classes today. Have a very fun, yet safe New Years Eve! Warmup: ROM, 50 double unders, 10 GHD sit-ups, 10 OH Squats with bar then warmup to your working weight WOD: For time 10-8-6-4-2 Overhead Squats (95-135#/65-95#) K2E x 2 reps (20-16-12-8-4) Double Unders x 3 reps (30-24-18-12-6) Cooldown: more »
CONTINUE READINGWarmup: ROM, PVC – 10 Push press, 15 front squats, 20 sit ups WOD: 4 Rounds 5 shoulder to overhead (135/95#) 10 front squats (135/95#) 15 GHD sit-ups Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM, 5 mins jump rope, 5 K2E, warmup to your deadlift weight. WOD: 5 Rounds 200m run 30 double unders 12 deadlifts (175/145#) 8 toes to bar Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM, 5 mins of cardio – run, row, jump rope. (if you’re struggling with DU’s, then grab a rope!) WOD: “Victoria” 5 Rounds 10 thrusters@95lb/65 14 box jumsp@24/20″ 12 sumo deadlift high pulls@95/65lb 12 burpees 27 KB swings@53/35lb Cooldown: roll out and stretch
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