Warm up row 800 and then start building up to your first set of deadllifts Strengths Deadlift 5,5,5,3,1+ 75,80,85,90,95 Wod 4 Rounds for Time Run 400 15 Deadllifts 225/155 15 Wall Balls 20/14 2/1 rope climb Extra work 50 ring dips for time or ring dip progressions (banded ring dips, bench dips, ring dip negatives)...Read More
If you have a friend who wants to try crossfit. Send them this link! http://promo.odessastrong.com/foundationsoffer Warm up- Run 1 mile, row 16oo or bike 10 minutes, get your bar and weights ready for EMOM Strength 10 Minute Emom (every minute on the minute) 3 Power Snatches Wod 15 Minutes of FUN!! Beach bod workout. 7/4 ...Read More
If you have a friend who wants to try crossfit. Send them this link! http://promo.odessastrong.com/foundationsoffer Warm Up Run 800 or Row 800 Strength Back Squat 5.5,5,3,1+ Last set is 1 plus…. as many reps as possible…. 95 Percent Wod- 5 Rounds For Time 18 Db Snatches (9 each arm) 50/35 15 Cals on rower or...Read More
Do you know anyone that wants to try crossfit??? send them this link! http://promo.odessastrong.com/foundationsoffer Warm up- 10 minutes of double under practice….. triple unders anybody???? Strength- Strict Press 3,3,3,3,3 Find a 3 rep max. 1000 Meter Row Buy In 21-15-9 Kb Swings Burpee Box Jumps Hand Stand Push Ups (sub.. dumbbell presses) Read More
Met Con Monday!!!!!!!!!!!! What is metcon Monday?? it’s all wods, no strength session Wod start times will be posted on the board. Start with the class. Miss the start time.. miss the wod! Warm up- 5 minutes row or bike, mobilize shoulders and hips 1. Primer* 8 minutes Rounds of Cindy (5 pull-ups, 10 push-ups, 15...Read More
SUNDAY FUNDAY Wod starts at 10:15 Come in, pick your team of 3, warm up and be ready to 3….2…..1… go at 10:15 30 Min Amrap 400m Sandbag Carry (all 3 partners run, switch of bag as needed) 60 toes to bar (sub knee raises, or sit ups) 60 Cleans (135/95)(95/65)(75/45)* 60 Burpees* *One person...Read More
Warm Up- 5,10,15 Pull ups, push ups, squats for 8 minutes Strength Deadlift 5,5,5,3,3+ Wod- For Time: 40/30 Bike Cals 800m Run 30 KB Swings (70/53) 20 Bar-Facing Burpees 40 Cal bike/row or another 800 run. Extra- 1. Run Conditioning Run 400×4 Rest 1:00 between sets 2. Gymnastics Conditioning (max time handstand holds x...Read More
Warm up- 1 mile run- 1600M row 10 Minutes bike Strength Push Jerk from the rack Sets of 3 Do at least 6 sets, keep going up until you find your 3 rep max WOD 5 Rounds: 10 Power Snatches (95/65) 10 Box Jump-Overs (24/20″)Read More
NO 5AM or 6AM CLASS ON MODAY July 3rd 9AM-10AM Open gym, CLASS TIMES 10am,3pm,4pm,5pm CLOSED JULY 4th Warm up, 3 rounds Row 250 15 push ups 20 squats Strength Front squat 5,5,3,3,3+ 70%,75%,80%,85%,90% Wod- 5 Rounds For Time 20 Wall Balls 10 Burpees 200m run with your wall ballRead More
