Category

WOD
Warm-Up 2 Sets, For Quality12/9 Calorie Machine, Alternating Sets8 Ring V-Outs8 Ring Rows8 Inchworm Push-Ups8 Hollow Rocks + 8 V-Ups40:00 EMOMminute 1: 13/10 Calorie Echominute 2: 8/6 Strict Pull-Ups + 8 Toe to Barminute 3: 14/12 Calorie Rowminute 4: 12 Dumbbell Bench PressDumbbell Load: 50/35lb, 22.5/15kgLevel 2:40:00 EMOMminute 1: 12/9 Calorie Echominute 2: 7/5 Strict...
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4 minute machineCoach led snatch Barbell Warm-UpThen.. work through 3 rounds of The Complex as a class The Complex 1 Tall Power Snatch 2 Snatch Grip Push Press 3 Hang Power SnatchWeightlifting / Technique FocusEvery 2:00 x 5 Sets1 Tall Power Snatch2 Snatch Grip Push Press3 Hang Power Snatch*Priming the system and focusing on form....
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Warm-Up 2:00 Cardio Choice – For Quality:8:00 EMOMMinute 1 – 20 seconds Lateral Band Walk + 20 second Monster Band WalkMinute 2 – 5/5 World’s Greatest Stretch + 10 Deep Lunge Mountain ClimbersMinute 3 – 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)Minute 4 – 3-5 Broad Jumps or...
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Warm-Up 3 Sets, for Quality1:00 Cardio Choice6 Inchworm Push-Ups8/8 Single Arm Ring Row8 Ring V-Outs:10 second Supine Grip Chin Over the Bar HoldSkill work Ring muscle up, or pull up progression work-If there is time at the end of class today be sure to do accessory work.“Super Horn” Every 2:00 x 6 Sets 15 American...
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Wod 116 Minutes Ski 3030 Partner wall ballsRun 20015 Power Cleans 155/105Wod 2-12 Minute Amrap16 HSPU4 rope climbs- split16 single DB devil press split how you want 70/50Wod 316 Minutes 30 Cal Row25 Burpees over your rower20 Sandbags over yoke bar
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8amTeams of 336 Minutes 2:00 per station then switchBikeRowskiBurpee box step ups9am9am CrossFitWe’ll start with a warm up like usual then jump straight into this workout. There will be some accessory work for after Every 8 minutes (Repeat this 3 times)44 wall balls33 ab mat sit ups22 box jump or steps11 Alternating DB snatches
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DON’T FORGET THE HOLDIAY PARTY TONIGHT AT ESCAPE BREWING ON TRINITY, BLVD!!! See you at 7pm Regular class schedule all day Warm-Up 2:00 minutes on the Rower, increasing intensity Body Flow Warm-Up20 seconds, Each Movement-Alternating Arm Swings-Back Slaps-Wrist Circles-Trunk Rotations-Bow and Bend-Down Dog Toe Touches–Quarter Squat Reactive Jumps Barbell Warm-UpHigh Hang (Hip), Hang (Knee), Low...
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Warm-Up 2 Sets, For Quality10 Alternating Scorpion Stretch10 Alternating Iron Cross Stretch:30 second Dead-Bugs:30 second Bird-Dogs15 Banded Pull Aparts12 Banded Face PullsThen..Get to Working Loads on Deadlift and Bench PressStrength SupersetEvery 3:30 x 4 Sets10 Bench Press @ 55-60%12 Deadlifts @ 50-55%% of 1RM Bench and % of 1RM Deadlift Looking for consistent loads across...
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Warm-Up 2 Sets:30 second Bike20 Plank Shoulder Taps10 Alternating Hang Dumbbell Snatch, Light|:30 second Ski Erg10 Alternating V-Ups + 10 second Hollow Hold40:00 EMOMmin 1: 13/10 Calorie Echomin 2: 3 Wall Walksmin 3: 16 Alternating Hang Dumbbell Snatchmin 4: 13/10 Calorie Ski Ergmin 5: 10 GHD Sit-Ups ****If you havent done these DO NOT DO...
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DON’T FORGET THE HOLIDAY PARTY AT ESCAPE BREWING FRIDAY NIGHT! Be there or be square. Warm-Up For Quality3 Sets20 seconds on / 10 second transition– Jump Rope– Bootstrap Squats– Scapular Pull-Ups– Ring Rows– Cossack SquatsStrength Back SquatEvery 2:30 x 4 SetsSet 1: 10 @ 55%Set 2: 10 @ 60%Set 3: 10 @ 65%Set 4: 8...
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