Warm Up- 50 pass throughs 3 rounds 10 Push ups 10 Pull ups strict Strength (see video at bottom please, you should watch the whole thing but the overhead movements start at 2:40) Every minute on the minute *** add weight for each MOVEMENT not each MINUTE Minute 0-4 Push press 4 reps 0,1,2,3,4 equals...Read More
Warm Up- run 800 then 50 Air squats- Just like this Strength- Back Squat *deload week 4 sets of 10, If you finish early do a few more sets Wod- AMRAP 7 Minutes 600m Run Buy-In (to the end of the side walk where Byrd Street and the sidewalk meet) 12 Deadlifts (185/135) 12 Lateral...Read More
Don’t forget to sign up for the free pull up clinic on Sunday July 23rd. 8-10am Metcon Monday- warm up Row 800 Watch for Wod Start times on the board. Start the Wods with the class. Have to run these on time to get through Metcon Monday. BUILD YOUR BARS before we start all...Read More
Warm up row 800 and then start building up to your first set of deadllifts Strengths Deadlift 5,5,5,3,1+ 75,80,85,90,95 Wod 4 Rounds for Time Run 400 15 Deadllifts 225/155 15 Wall Balls 20/14 2/1 rope climb Extra work 50 ring dips for time or ring dip progressions (banded ring dips, bench dips, ring dip negatives)...Read More
If you have a friend who wants to try crossfit. Send them this link! http://promo.odessastrong.com/foundationsoffer Warm up- Run 1 mile, row 16oo or bike 10 minutes, get your bar and weights ready for EMOM Strength 10 Minute Emom (every minute on the minute) 3 Power Snatches Wod 15 Minutes of FUN!! Beach bod workout. 7/4 ...Read More
If you have a friend who wants to try crossfit. Send them this link! http://promo.odessastrong.com/foundationsoffer Warm Up Run 800 or Row 800 Strength Back Squat 5.5,5,3,1+ Last set is 1 plus…. as many reps as possible…. 95 Percent Wod- 5 Rounds For Time 18 Db Snatches (9 each arm) 50/35 15 Cals on rower or...Read More
Do you know anyone that wants to try crossfit??? send them this link! http://promo.odessastrong.com/foundationsoffer Warm up- 10 minutes of double under practice….. triple unders anybody???? Strength- Strict Press 3,3,3,3,3 Find a 3 rep max. 1000 Meter Row Buy In 21-15-9 Kb Swings Burpee Box Jumps Hand Stand Push Ups (sub.. dumbbell presses) Read More
Met Con Monday!!!!!!!!!!!! What is metcon Monday?? it’s all wods, no strength session Wod start times will be posted on the board. Start with the class. Miss the start time.. miss the wod! Warm up- 5 minutes row or bike, mobilize shoulders and hips 1. Primer* 8 minutes Rounds of Cindy (5 pull-ups, 10 push-ups, 15...Read More
SUNDAY FUNDAY Wod starts at 10:15 Come in, pick your team of 3, warm up and be ready to 3….2…..1… go at 10:15 30 Min Amrap 400m Sandbag Carry (all 3 partners run, switch of bag as needed) 60 toes to bar (sub knee raises, or sit ups) 60 Cleans (135/95)(95/65)(75/45)* 60 Burpees* *One person...Read More
Warm Up- 5,10,15 Pull ups, push ups, squats for 8 minutes Strength Deadlift 5,5,5,3,3+ Wod- For Time: 40/30 Bike Cals 800m Run 30 KB Swings (70/53) 20 Bar-Facing Burpees 40 Cal bike/row or another 800 run. Extra- 1. Run Conditioning Run 400×4 Rest 1:00 between sets 2. Gymnastics Conditioning (max time handstand holds x...Read More
