Sunday FundayWod 1-8 Minute Amrap- You go- I go- nice little warm up wod5 wall balls5 burpeesWod 210 Minutes Amrap- Split how you want1 round of DT (12 deadlifts, 9 hang cleans, 6 push jerks) 155/105Run 200 togetherWod 3- 8 minutes- Split how want16 Cals8 Devil pressRead More
endurance8amWith a partner-Run 800 together 100 cals on a machineRun 800 together 100 cals on a machine run 800 together 100 cals on a machine run 800 togetherThe three machines are row, bike, ski. Not everyone will start in the same place. its will be a random drawingScore is total time. Can’t start on the...Read More
AMRAP 6 Minutes200m Run10 Russian KB Swings:20 Hollow Rock10 A-Frame Toe Touches :20 Deadhang from Pull Up BarYou just squatted very heavy yesterday. Strength session today is with body weight. Don’t poo poo on ring rows until you try a max set… 5 times in a row. Rows are a great way to build strict...Read More
2:00 Glute activation40 S-Leg Glute Bridges (2×10 per leg)Then,15 Wallballs20 Lunges with Medicine Ball20/15 Calorie Row20 Jumping Lunges (w/o Medicine Ball) 15 WallballsIts week 3 of Post Activation Potentiation and you should be starting to feel more confident hitting heavy weight and doing an explosive movement right after. Things to remember 1) Consistent bracing of...Read More
Snatch barbell warm up focusing on power position start into a full snatch. Break the lift down and rebuild itlearning to pull under the bar actively, is often something CrossFit athletes struggle to learn. do not allow yourself to heave/hip snatch these reps. We are looking for athletes to deadlift the bar to the hip,...Read More
20 Band Pull Aparts200m Run20 Jump Squats (for height!)200m Run :30 Deadhang from Pull Up Bar 3 Rounds:20 Hollow Body Hold:20 Superman HoldRest :20 then,3 Rounds10 DB Hollow Lift (start light and work heavy w/o loss of midline) *video belowthen,3 Rounds2 “Superman” into reps (jumping into the bar) + Big Kipthen,1-2 small sets of BMUs...Read More
Mobilize Wrists, 2:00then,Every 2 Minutes for 6 Minutes10 Burpees to 6” Target10 Jumping Lunges:15 Handstand Hold Rest the remainder of the interval On a 15 Minute clock1 Jerk Dip + 1 Split Jerk w/ Pause in catch position1 Jerk Dip + 1 Split Jerk w/ Pause in catch position Rest 1-2 minutesStart light and add...Read More
Wod 1- 10 Minutes Alternating Rounds5 Pull ups 10 push up15 Squats *pick a scaling option that lets you finish a round in under minuteWod 210 Minute Amrap Split how you want12 no drop Power cleans 135/95 *no drop means hang onto the bar, touch and go and lower your last rep to the ground12...Read More
8am EnduranceYou know who needs to get better at running? everyone. You know how do that? By runningWith a partner, you go i go 4 200m (2 each) 4-400M (2 each)2-800 m (1 each)2- 1mile (1 each)2-800m ( 1 each)4-400m (2 each) 4- 200m( 2 each) 9am and 10am21-15-9 reps for time of:Pull-ups, strictKettlebell Swings,...Read More
