No strength today, review rope climb technique Remember this one?? Complete as many rounds as possible in 45 minutes of: Run 400 m 3 rope ascents, 15-ft. rope Run 400 m 15 clapping push-ups Scroll for scaling options. Post rounds completed to comments. Related: • CrossFit WOD 180413 Tips With Tyson Oldroyd • The J-Hook...Read More
Partner Wod, wod starts at 10:15. Be ready! If you are late we don’t wait. Wod 1- 8 Minutes Amrap 7 Sits ups 7 wall balls Switch partners *each partner completes a round then switches Wod 2 8 minutes Amrap 6 power cleans 6 burpees over your bar Partner 2- Run 200m Switch when you...Read More
8am Endurance- 8 Minute partner row, switch every minute. fast transitions. rest 5 minutes 25 Minute amrap Up the ladder, set your bike and rower right by each other. Split the work however you want! 1 Bike Cal 1 Row Cal 1 Burpee Next round, 2,2,2… next round 3,3,3 and on and on and on...Read More
Warm up 800 M run 40 Good Mornings with light weight (empty bar) 20 empty bar deadlifts from the shin Review deadlift at front board Deadlift 3-3-3-3-3 reps Scroll for scaling options. Post loads to comments. Compare to 171104. Related: • CrossFit WOD 180412 Tips With Tyson Oldroyd • The Deadlift Scaling Ideally, each set...Read More
5 Minute bike- Overhead squat therapy 30 squats against the rig poles with a pvc pipe The SESSION 2 of squats and milk add 5 pounds onto your last successful session! 2 empty bar warm up sets 2 or 3 sets of 7-10 building to your number for the day Put the weight on and...Read More
Warm up- 4 rounds 10 push ups run 200 10 ring rows Strength- Bench press Build up to a one rep max. reps will look something like this 5,5,5,3,3,1,1,1+ (as many sets of as you need until you miss) ***********Read your scaling options, we want at least 10 reps on the bench press, pick a...Read More
Warm up. Row for 5 minutes if you are there early Grab an empty bar and be ready by 5 after snatch emom 0-2 Minutes 10 snatch grip high pulls from power position 2-4 Minutes 8 power position power snatch 4-6 Minutes 6 Hang position power snatch 6-8 Minutes 5 hang position squat snatch Get...Read More
ITS BACK! Squats and milk. Sheets will be in the book by the desk. Do you remember your 1 rep max last week? or even 4 weeks ago. Take that number and use 60 PERCENT of it. Go for 20 reps. Will this seem light? Yes, its supposed to be. Your muscles, joints, and nervous...Read More
Wod 1- 12 Minutes-split the work how you want 12 Thrusters 95/65 9 Hang cleans 6 Shoulder to overhead Run 200 as a team. Wod 2- 9 minutes row 1000 as a team Remaining time do Clean and Jerks— 135/95 Wod 3- 9 minutes Bike 10 Cals 15 BurpeesRead More
6am Running- TBA Please check the facebook page https://www.facebook.com/groups/361359394220479/ 8am- Endurance All Running today 800×2 with 3 minutes rest 400×4 with 90 seconds rest 1 mile to finish 9am Get bendy with Mobility 10am As a Team of 2: 100 calorie row 100 Yard Walking Lunge (Both Partners each do 100yds Together) 400m Run (Together)...Read More
