2 Rounds 1:00 Air Bike 1:00 Walking Lunges 200m Run 10 A-frame Toe Touches Conditioning Re-Test from 5-20 Every 4 Minutes for 28 Minutes (7 rounds) Ski Bike or row 15/13 cals Run 200m with 50/30 pound slam ball Rest remainder of each interval *score is slowest interval If the clock catches you, take 1...Read More
Twisted Cross 1:00/Side ThenAMRAP 5:00Row 500m 4 Wall WalksMax Rep Burpees in time remainingStrengthFind a 1RM Push PressPush Press Tips videoWod9-18-27Burpee Box Jump Over 24/20″ Thruster 95/65lbs STIMULUS AND COACH’S NOTESSTRENGTH/SKILLStimulus: Heavy Rest: As NeededCoach Focus: A less frequently tested lift, the Push Press is a great expression of power and pressing strength. The last...Read More
*1 min foam roll ankles/quads *1 min glute activation (all for directions) -Then- 2 rounds of warming up full ROM * 10 Cossack squats *5 tempo goblet squats (moderate weight) 3 seconds down, explosive drive up*6 calf raises with toes elevated on a plate. Hold one second at the top before starting descent to starting...Read More
We are going to have a little fun today. Mile time trial. Please show up if you are saying “Im not doing that” we will find something for you to do. If you can’t run an entire mile, you can walk/run it. Just get a base mile time established. It’s a great marker of overall...Read More
Barbell warm up with CoachBig Day! Find your 1 rep max squat clean and jerk! STIMULUS AND COACH’S NOTESSTRENGTH/SKILLStimulus: Heavy Rest: As neededCoach Focus: It’s finally here. Crank up the tunes and give your athletes 30+ minutes to hit a new PR. Be sure to tag @trainhardercrossfit and @teammisfitgyms on insta with all heavy lifts!Extra.....Read More
Teams of 2Wod 1- 10 minutes 20 wall balls 20 burpees, Split how you wantRest 5 Wod 2 chipper 25 minutes capChip away, if worm is taken when you get there do alternating sandbag cleans over the shoulder 800 m run buy in then100 Toes to bar 80 cal row or ski60 Thrusters 115/7540 devil...Read More
Little bit different endurance today*bring a vest if you wantWorkout 1- solo20 Minute Amrap400m run 10 burpees to 6″ target 20 lunges Workout 2- Partner up no vest 15 Minutes Partner 1 runs 400 while partner 2 goes for cals on any machine, switch when partner 1 gets back from the run. *stay on the...Read More
6 Inch WormsRun 200m, then:8 Single DB Box Step Ups 25′ Walking Lunge6 Single DB Box Step Ups 25′ Duck Walk4 Single DB Box Step Ups 4 Wall WalksEvery :75 for 8 Sets (4 each), alternating:– 14 Banded Strict Pull Ups– 14 Push UpsPull Ups: Use a band that allows for FAST reps. Athletes may...Read More
Barbell warm up, coach led-experienced althetes concentrate during this warm up, if you you think you can’t learn from empty bar positional skill work…… you have a lot to learn. New athletes, don’t forget these positions when you are going through the lifting. Squat Clean and Split Jerk 3 reps @ 70-75%2 reps @ 75-80%1...Read More
