Warmup: 40 ball slams WOD: 3 rounds Run 400m 50x Squats Run 400m 40x Push-ups Run 400m 30x Jumping lunges Run 400m 20x Pull-ups Run 400m 10x Burpees
CONTINUE READINGIt’s that time again….Body Fat Testing Time! Get Tanked will be here Wed, Sept 4 from 4-8pm. Sign up for your time during class!! Warmup: ROM Drills 200m run 5 Handstand push-ups 10 goblet squats 20 WTD sit-ups WOD: 5,10,15,20 Snatch Push Press (95/65#) Sumo Deadlift High Pull (use same bar and weight as PP) more »
CONTINUE READINGWho wants to do a Labor Day Hero WOD??? 10am Monday, Sept 2… Bring a friend! Warmup: ROM drills 20 Press with PVC 10 pull-ups 2 min jump rope Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1 + @ 75/85/95% 1 RM WOD: Nicole As many rounds as possible in 20 minutes of: Run more »
CONTINUE READINGWarmup: ROM drills, Burgener Warmup, 15 Good mornings with bar, 10 press with bar Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1 + @ 75/85/95% 1 RM WOD: 20 Min AMRAP 10 KB Swings 10 Ring Dips 10 Burpees 100m sprint
CONTINUE READINGWarmup: ROM drills 10 pull-ups 20 dips 30 sit ups WOD: 3 rounds Row 500m Rest 1 minute Run 400m Rest 1 minute Row 250m Rest 30 seconds Run 200m Rest 30 seconds When finished, hold max plank and max 6″ x 2
CONTINUE READINGWarmup: ROM drills 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 800m run WOD: Filthy Fifty For time: 50 Box Jumps, 24″ box 50 jumping Pull-ups 50 KB swings 50 (steps) Walking lunges 50 Knees to Elbows 50 Push press, 45# 50 Back Extensions 50 Wall Balls, 20# 50 Burpees 50 Double Unders Roll out and stretch
CONTINUE READING**Bring your jump rope today** Warmup: ROM drills 10 clapping push-ups 10 4-ct mountain climbers 10 Jumping squats Strength: Bench Press Warmup: 5/5/3 @ 40/50/60 % of 1 RM Work: 5/3/1+ @ 75/85/95% of 1 RM WOD: 3 Rounds 10 Handstand Push-ups 20 Overhead walking lunges (45#/25#) 30 Double unders When finished hold feet off more »
CONTINUE READINGWarmup: ROM Drills, PVC Stretches 15 air squats 20 push ups Strength: Back Squats Warmup 5/5/3 @ 40/50/60 Work: 5/3/1+ @ 75/85/95 of 1RM WOD: 5 Rounds 8 Thrusters (95#/65#) 10 Ring Dips Finish with 50 GHD sit-ups
CONTINUE READING***Bring your jump rope today!*** Warmup: ROM Drills 50 hollow rocks 50 arch rocks WOD: Partner row to 10,000 m. Partners can decide how to split the distance, but do a minimum of 500m at a time. While one partner rows, the other partner(s) will jump rope (practice double unders) Core: wall sits for max more »
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