Warm up10 Minute partner EMOMPartner one does 10 med ball cleansPartner 2 is rowing for one minuteStrength Front Squat 3-65% 2- 70% 1- 75% 3-70% 2-75% 1- 80% 3-75% 2- 80% 1- 85% Wod For Time 40 Cal Row 30 T2B 20 WB (RX 20/14) 10 Cleans (RX 155/115 INT 135/95 BEG 95/75) 5 Ring...Read More
Warm Up4 Rounds 7 push ups10 sit upsRun 200StrengthBench 5-5-5-3–2-2 (65%-70%-75%) Wod3 roundsRun 40012 slam balls12 slam balls over the shoulder12 Push Ups12 Kb Swings 70/5024 Doubles (48 singles)Read More
TEAMED UP TUESDAY Warm Up2 Rounds500m Row ( Partner will do sit ups )10 Synchro Lunges 8 Synchro Burpees Strength 15 minutesPartner up and work on moderately heavy snatches, try to work to a weight that will be heavier than what you are using in the wod 20 Min EMOM Partner1: 5 Snatches (RX 95/65)...Read More
Warm Up-8 Minutes of partner warm up1 partner bikes for a minute while the other partner does 10 air squats and 5 burpeesStrength-Back Squat 2 sets of 10 with and empty bar then slowly build to 60 percent with a few more sets. Then- on the clock at 60 percent or slightly lessevery OTHER minute...Read More
Partner wod. 76 Air Squats76 Dumbbell Push Presses (50/30 lb)76 AbMat Sit-Ups76 Wall Ball Shots (20/14 lb)76 Burpees76 Medball Twists (20/14 lb)76 Push-Ups76 Kettlebell Swings (53/35 lb)76 Dumbbell Thrusters (50/30 lb)400 meter Run with Partner ***Rest then complete this OPTIONAL finisher5 minutes max bike cals 411 CrossFit (Devine, TX) designed “Yvonne” as a memorial partner...Read More
8am Endurance 8 by 400 meter sprints with 90 seconds rest between. (may sub out rowing for running but do 10×400 with 90 second rest)9am- mobility 10am Switch it up today. Nice long single person workout. Simple and effective.500m Row 40 Wallballs 1000m Row 80 Wallballs 500m Row 40 WallballsRead More
Warm up-3 rounds200 m run10 Overhead squats with PVC10 push ups Barbell EMOM 6 Snatch High Pull 5 Hang Power Snatch 6 Power Snatch Balance 5 Power Snatch ST: Power Snatch 3×2 70% 3×2 75% 2×2 80% At least 3 or 4 sets to warm up to your 70 5 Rounds 7 DB Clusters (RX...Read More
Warm Up16 Min EMOM 1. Heel Touches 2. Star Plank 3. Hollow Body 4. See The Light Sit Ups Spend 15 minutes practicing the movements in DT, make sure you do 3 to 4 rounds with an empty bar, in the correct order, so you are not confused when the wod starts. “DT” 5 Rounds...Read More
Last day to order shirts. The sheet is on the desk! Be a cool kid! Weight Vest Wednesday Warm Up2 Rounds 150m Row 7 Good Mornings 7 Squat Therapy Reps 7 Shoulder Rolls StrengthStrict Press 5-5-5-3-3-2-2 75%-80%-85% VESTED (OPTIONAL) Wod21 Front Squats (RX 135/95) 21 KB Swings (70/53) 400m Run 15 Front Squats 15 KB...Read More
