Strength- 4 sets of 10 back squats. Work up 60-65 percent then do all 4 sets at that weight Wod 5 rounds for time 9 power cleans 135/95 10 burpees over the bar 30 double unders Run 200Read More
Sunday Funday! Teams of 2 Wod 1 3 minute row max cals, 3 minute bike max cals 3 minute break between. Half teams start on bike, half the teams on rowers. Random pick to see who starts where. Wod 2 14 minute amrap- all the basic CrossFit movements will be put into the hat of...Read More
8 am endurance- 400, 400, 800, 1 mile, 800, 400, 400 Simple and effective.. next week its all 400’s Breaks are 1 minute, 1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute… Run like the wind my friends. 9am mobility with Coach Amanda 10am Bootcamp with Coach CesarRead More
Warm up togther like one big happy family. Strength- Front Squat 3,3,3,3,3+ work up to heavy sets of three until you miss Wod 16 Minute Amrap 7 Shoulder to overhead 135/95Run 400 Simple Read More
Mystery warm up. Strength-power cleans. Build to a max double. Does not have to be touch and go. 5 seconds to reset between reps. 2,2,2,2,2,2 Wod- 1 round 20 minute cap 1500m 50 wall balls 100 doubles (15o singles) 5o wall balls Read More
Warm up- Row 1000m- nice and easy. grab an empty bar and and do at least 3×10 back squats Strength- Back Squat- Slowly work up to a heavy set of 3 and if you are feeling good go for your 1 rep max Reps might look something like this 3 sets of 10 empty bar-...Read More
Warm up- Run a few 400 meter intervals -Then 1 Mile time trial- push yourself- Strength- a 6 Minute Window: Find your Misfit Squat Endurance Score 3 Sets of Max Rep Front Squats at 55% of 1RM (Barbell comes from ground.) Set 1 = 3 points per rep completed Set 2 = 2 points per...Read More
