Sunday Background VIA WodWell.com: This “M.I.R.” Hero WOD is dedicated to the three fallen officers of the Milwaukee Police Department, Officer Michael Michalski, Officer Charles Irvine Jr., and Officer Matt Rittner. Officer Charles Irvine Jr., 23, died on June 7, 2018 after his patrol car was involved in a serious crash near 76th and Silver...Read More
Today is completely dedicated to weightlifting! Today is the day to get that technique help. 5 Min Run/Bike/Row THEN 3 Rounds W/Empty Bar 7 Good Mornings 7 Power Cleans 5 Front Squats 5 Push Press 5 Thursters Break out and start Strength, Coaches will help everyone. Do AT LEAST 10 reps of each movement with...Read More
Warm up-3 RoundsDown and back banded x walks10 goblet squats with 2 second hold in the bottom Overhead KB walk down and back, switch arms halfway20 walking lunges Strength- DON’T SKIP the second part of thisFind your one rep max front squat— rest 4 minutes THEN take 60 percent of that number and go for...Read More
Crossfit Games Day3 wods. see how you stack up against the fittest on earthWarm up will be going through movements in each wod. In bigger classes half the class will start on one wod, half the class on the other Ringer 1 30-20-10 reps for time of: Air bike (calories) Toes-to-rings Time cap: 7♀ /...Read More
Warm up3 rounds (1 together, 2 on your own)10 RDLs with empty bar15 banded hamstring culrs10 empty bar deadlifts10 Pull ups Strength-Work up to your 1 rep max OR 3 rep max rep. If you are working to a 3 rep max have a coach help you figure our your wod weight. Wod-30 Deadlifts 50%...Read More
6 minutes partner warm up1 is biking for the entire minute the other is doing russian twists, switch every minuteThen 2 Rounds empty bar10 Good Mornings 10 Pass Throughs 1 Burgener Warm Up 8 minutes to figure out weights and practice movement for the wodWod200m Run 20 Hang Power Snatch 95/65 200m Run 20 Push...Read More
Teams of 2 Partner Barbara straight into another wod “Barbara” Split how you want, take your true 3 minutes break5 Rounds 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats **REST 3 Mins Between Rounds including the last roundInto50-40-30-20-10 Wall balls Row or bike calsRead More
8AM Endurance 5 rounds- 30 minutes totalMinute 1-max reps burpeesMinute 2-max cal rowMinute 3 Max cal bikeMinute 4 Max reps SINGLE UNDERSMinute 5 Max reps air squats Minute 6 rest. **keep a good pace but don’t sprint out the first round. 9am Mobility10am Fun solo effort today. If overhead squats are a movement you struggle...Read More
Need a little Cardio in your lifeThese sets in the wod are meant to be at your top effort each round. Depending on what option you pick, here is the effort we are looking forBike- Not a beach cruiser pace, if you can talk, you are going too slowRun-able to talk= too slow.. sprinting until...Read More
