Warmup: ROM drills; 3 rounds of 3 hand release push-ups, 5 pull-ups, 7 jumping squats Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% WOD: for time 100 wall balls Every time you stop the wall balls to break, stop and do 5 pull-ups, 5 push-ups and 5 squats.
CONTINUE READINGWarmup: ROM drills, 500m row, 30 squats Strength: Back Squat Warmup: 5/5/3 @ 45/55/65% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: Push Press: 1 x 1x 1 x 1 x 1 x 1 x 1 x 1 x 1 x1 use the first three reps as warmup, increase weight each time until you more »
CONTINUE READINGWarmup: ROM drills, 50m high knees, 50m butt kicks, 100m karaoke (turn around at 50m) WOD: 20 min AMRAP 10 Burpee Pullups 15 med ball GHD sit ups (20/14#) 20 Box Jumps (30/24#) 25 Arm haulers *for added intensity, wear a weight vest* Work on goals, write new ones if all of yours have been more »
CONTINUE READINGWarmup: ROM; PVC passthrus; 10 PVC OH squats; 25 jumping squats WOD: Your choice 10 Rounds: 250m Row (sprint) 6 OH Squats (95/65#) OR CrossFit Open WOD 11.1 AMRAP in 10 mins 30 double unders 15 Power Snatch (75/55#) Finish with ab circuit on board Roll out and stretch
CONTINUE READINGWarmup: 500m row, 25 push ups, 25 dips WOD: 3 rounds Round 1 (Use 65% Bench 1RM): 5 x Close grip Bench Press 5 x Wide grip Bench Press 5 x Normal grip Bench Press Between rounds do 20 DB rows (each side) Round 2 (Use 75% Bench 1 RM) 3 x Close grip Bench more »
CONTINUE READINGWarmup: ROM drills Drills with PVC Junkyard dog Strength: Clean and Jerk Warmup: 5/5/3+ @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 Ball Slams 50m Burpee broad jumps 20 Sandbag OH Press 50 Step-ups with barbell (95/65#) (20/16″) 20 KB Figure 8’s 50m Bear crawls Roll out and stretch
CONTINUE READINGWarmup: ROM drills Burgener warmup Junkyard dog Strength: Snatch warmup: 5/5/3 @ 40/50/60% of 1RM Work: 5/5/5+ @ 65/75/85% of 1RM WOD: 2 rounds 10 Power Cleans @ 80% of your 1RM 50 Walking lunge steps 100 Double Unders (Mod: 4x singles) roll out & stretch
CONTINUE READING***Reminder, no class in the gym*** Run max distance run in 45 minutes, post your distance in comments
CONTINUE READINGWarmup: ROM drills, 200m run, 15 thrusters with bar WOD: 15 min AMRAP of: 3 reps of: Power Clean, Strict Press, Cluster (hang clean thruster), Thruster 95/65# (Combine all four lifts into one movement = 1 rep. Do not drop the bar until the full rep is finished) 8 double over the bar burpees Then more »
CONTINUE READINGTime to work off that candy!!! Warmup: ROM, 800m run WOD: “Angie” For time: 100 pull-ups 100 push-ups 100 sit ups 100 squats Post your time in your journal, along with modifications if you used any
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