Strength Deadlifts 4 sets of 5, no misses, no rounded backs. manageable weights. use this as the time to get warmed up for the wod. These are weights you should be able to easily move. Wod 1 6 minutes Amrap 6 deadlifts 275/195 Run 200—Rest 3 minutes—- take weight off bar Wod 2 5...Read More
Strength Strict shoulder press. Warm up good with and empty bar.. slowly add weight to get to your first working set 5,5,5,5,5 As heavy as possible with no misses. Wod Row 1500 60 Kettlebell swing 55/3550 wall balls 40 toes to bar (or sit ups) 30 goblet squats with your kettlebell 20 burpees 10 tire...Read More
Strength- Squat Clean and Jerk Work to a heavy set of 3. You can drop the bar between reps. Reset in 5 seconds or less. 3,3,3,3,3 Increase weight each set Wod 3 Rounds: 20 Thrusters 105/70lbs 20 Chest to Bar Pull UpsRead More
Warm up 3 rounds 30 second bike 30 second rest 30 second pull up 30 second rest 30 seconds squats 30 seconds rest Strength Bench Press 4 sets of 10 max pull ups or ring rows between sets Wod 5 Rounds For Time 9 power snatches 135/95 7 Hand stand push ups 10 pistols Scaled...Read More
Strength- 4 sets of 10 back squats. Work up 60-65 percent then do all 4 sets at that weight Wod 5 rounds for time 9 power cleans 135/95 10 burpees over the bar 30 double unders Run 200Read More
Sunday Funday! Teams of 2 Wod 1 3 minute row max cals, 3 minute bike max cals 3 minute break between. Half teams start on bike, half the teams on rowers. Random pick to see who starts where. Wod 2 14 minute amrap- all the basic CrossFit movements will be put into the hat of...Read More
8 am endurance- 400, 400, 800, 1 mile, 800, 400, 400 Simple and effective.. next week its all 400’s Breaks are 1 minute, 1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute… Run like the wind my friends. 9am mobility with Coach Amanda 10am Bootcamp with Coach CesarRead More
Warm up togther like one big happy family. Strength- Front Squat 3,3,3,3,3+ work up to heavy sets of three until you miss Wod 16 Minute Amrap 7 Shoulder to overhead 135/95Run 400 Simple Read More
