8ameach team of 3 has a rower, a bike and ski erg. This will be a long slow grind. 13 Minutes at each machine for calories. all 3 partners working at the same time, switch machines every 13 minutes. Don’t reset machines, score is total cals on all 3 machines after 39 minutes 9amIn Teams...Read More
Pigeon Stretch 2:00 each sideThenAMRAP 4:0020 Light DB Clusters (to the floor)Max Distance machine in remaining timeThen,4-way Banded Glute Activation, StrengthBack Squat5×5 @ 92.5% 5RM from test weekAll sets are at the same weight.Rest 2-4 minutes between sets. The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every...Read More
20 Banded Good Mornings20 Banded Pull ApartsThen3 RoundsRow 150m10 Hang Squat Clean & Split Jerks*5 Strict Pull UpsTake the next 15 minutes to work on your clean and split jerkthen Wod With a partner, alternating full rounds*AMRAP 30 MinutesRow 300m2 Squat Clean and Split Jerk @ 70-80% 1RM1 Rope Climb*The first 15 minutes are performed...Read More
5 Rounds50 Single Unders15 PVC Overhead Squats *Rounds 3-5, Athletes may switch to Double Unders and Empty Bar OHSFor speed:Overhead Squat20-20-20 Rest a couple minutes between rounds The goal is to choose a weight for each set that allows you to move it continuously with minimal stopping, not a 20RM. AMRAP 2 Minutes x 4200′...Read More
AMRAP 5:002 Inch Worms + 2 Push Ups6 Lateral Burpee Box Jump Overs 6 Single DB Hang Clean and JerksStrength skill is handstand workIf you are not there yet, or do not want to go upside-down that is fine. we will do press work overhead HS Walk Skill Warm Up:30 HS Hold:20 HS Hold +...Read More
Sunday Funday The girls! on a running clock, with a partner Grace, Helen, Karen Split the work however you want, start the entire workout with an 800m partner run straight intoGrace 30 Clean and Jerks for time -then-3 rounds 400 meter Run (Run together) 42 Kettlebell Swings (1.5/1 pood) 24 Pull-UpsThen Karen 150 wall ballsRead More
Teams of 4- waterfall style1 Minute at each station for 10 rounds each total 1- Bike2- Burpee3 Ski4 rest9am wod with a partner For Time (with a Partner)200 Wall Ball Shots (20/14 lb) split100 Toes-to-Bars split50 synchronized burpees 25 Man makers how you want to split themRead More
Wods below will be the wods for Friday Night Lights tonight, but if you can’t make it out (we really really really suggest you do, even if its just hang out) you can do the wods during classTrain Harder CrossFit WodRegular class times in the morningPLUSWe will run heats of 8 from 4 to 6:30...Read More
2:00 T-Spine Mash/Extension on Foam RollerThen, at an aggressive pace:20 Plate Ground to Overhead10 Burpees to Plate10 Plate Ground to Overhead 10 Calorie bike SPRINTStrength Every :90 until you complete all 9 sets (13.5 minutes)Split Jerk*4@50%3@60%2@70%[email protected]%[email protected]%[email protected]%4@55%3@65%2@75%*Must perform a 1-second pause in the catch before returning the feet back under the hips. Use the percentages as...Read More
