Today is going to be so fun! Warm up-Let’s try this again-8 minutes with a partner1 person bikes 1 minutes1 person does 10 air squats and the holds the bottom of their list squat until its time to switchGrab a bar-Clean progressions0-1 minute 10 power position clean pulls1-2 Minutes 8 power position power cleans2-3 Minutes...Read More
Be sure to submit your open scores if you haven’t.If you want to redo or need to do 19.3 arrange a judge before you get to class. Todays wod is a great example of intensity over volume. The wod should be fast! Pick weights and movement subs that keep you moving very quickly. Going heavy...Read More
Endurance-So you want to run a 5k? If you are interested, I will be running the Roar Through Ybor on Friday Night April 19thhttps://runsignup.com/Race/FL/Tampa/RoarThroughYborThe next 6 weeks of Endurance class will be programmed to 1. Get you to run your first 5k2. Try to get a you a PR time on your 5kHere are the...Read More
The next open Wod will be announced tonight at 8pm on games.crossfit.com Let’s do something different today.. a little active recovery for you. First 15 minutes of class will be mobility, we will start mobility at exactly 5 after the hourAt half past the hour we will start this partner wod. these are all movements...Read More
Warm up5 Minutes Rowing then3 rounds 5 pull ups 10 push ups 15 squats*** you can do the strength first, or the wod first StrengthBench press and curls.. superset.. yes curls5 sets of 5 bench In between your sets of bench do alternating dumbbell curls as heavy as possible. 5 sets of 16 (8 each...Read More
Partner warm up- Run 800 together with a med ball, switch when you want.Morning classes run 4 “true” 200’s so you don’t have to run through the dirt. Come back in, find a bike rower and complete 8 rounds of this Parnter 1- bike or rowpartner 2- 10 air squats, hold the bottom of your...Read More
Going to have some fun today everyone… we are going to learn! Learn all about weightlifting! Warm up-2 quick rounds of 15 Cals bike or rower20 pass throughs 20 overhead squats with pvc10 hang muscle snatches with empty barKeep your bar outCoach led progressions 0-1 Minutes 10 snatch grip high pulls1-2 Minutes 8 power position...Read More
Partners. Split work how you want35 Minutes Amrap25 Cal Assault Bike25 Wall Balls25 Kb swings25 Cal Row25 Push ups25 Sit upsNext round do 24 of each, next round 23, next round 22, next round 21… can you get to 1….. if you do start going back up.Read More
8am endurance-Run 800×2 with 2 minutes restrun 1 Mile with 4 minutes restRun 800×2 with 2 minutes rest. Faster pace than a 5k run on every interval 9am mobility 10Am partner wod 33 Minute Amrap 33 Wall Balls33 Bike cals33 Burpees 33 Rower calsRun 600 together (where the sidewalk meets byrd streetRead More
