Warmup: ROM drills, dynamics stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping squats WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Squats (105/75#) 15 TTB Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees, butt kicks, 800m run WOD: 4 Rounds 25 burpees 20 jumping lunge 15 toe to bar 10 Handstand Pushups Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches 400m run 1 min max cal row 1 min max Double Unders 20 min AMRAP 5 handstand push-ups 10 pull-ups 15 box jumps Roll and stretch
CONTINUE READING**No Class tomorrow. We’ll be doing the BattleFrog Obstacle course race. Party starts at 7pm, stop by and hang out with us!** Warmup: ROM, dynamic stretches, 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 more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 Find new 1 RM max WOD: 400m run then 3 rounds: 10 Hang Power Cleans (95-135/65-95#) 5 Handstand Push ups then 400 m run Cooldown: 15 atomic situps (15-25#), rollout and stretch
CONTINUE READINGWarmup: ROM drills,dynamic stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 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 more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run, 5 stink bugs, 10 dips, 15 push-ups, 20 sit-ups WOD: 20 min AMRAP 5 handstand push-ups 10 TTB 15 elevated dips 20 back extensions Cooldown: roll 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, dynamic stretches, 800m run WOD: A. 10 Min AMRAP 8 Handstand Pushups 12 Box Jumps (as high as possible) rest 5 min B. EMOM 10 Min :30 Elevated Dips rest 5 min C. Tabata – Push ups Cooldown: 50 Arch rocks, 50 hollow rocks, roll out and stretch
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