2 Sets 30 seconds on / 30 off– Inchworm to Hollow Hold– banded glute walk– Romanian Deadlift – Alternating Box Step-Up Then30 Second dead hang20 scap pull ups10 kip swingsStrengthSegmented DeadliftEvery 2:30 x 4 Sets3 Reps @ 70%+***3 Seated Vertical Jumps % of 1RM DeadliftThe segment deadlift will be a 1 second pause at the...Read More
Warm-Up2 Sets200m Run / Bike (Alternate. Rounds)10 PVC Pipe Pass Throughs10 PVC Pipe Around the World’s:30 second Pipe Prayer Stretch10 Bootstrap Squats10 Alternating Cossack Squats Barbell Primer (Snatch) First rep should be a Snatch– Hang Snatch High Pull– Hang Muscle Snatch– Hang Power Snatch– 3 Overhead Squat– Hang Squat Snatch– 3 Overhead Squats Then put...Read More
Warm-Up: 2-3 Sets, For Quality1:00 Cardio Choice20 Bear Plank Shoulder Taps6/6 Kettlebell Windmill2 Wall Walks6/6 Single Arm Ring Rows10 Ring V-OutsStrengthPush PressEvery 2:00 x 5 Sets7 Reps @ 70%% Based on 1RM Push Press.If the first two sets feel ok, go up past 70“Loki”3 Rounds for Time30/20 Push-Ups- HAND RELEASE 25 American Kettlebell SwingsLoad: 53/35lb,...Read More
Warm-Up 2-3 Sets:30 second Jump Rope10 Alternating V-Ups10 Deep Lunge Mountain Climbers10 Air Squats Barbell Primer2-3 Sets at Each PositionHigh Hang (Hip), Then Hang (Knee) – High Pull – Muscle Clean – Power Clean Then build to working weightsWeightliftingEvery 90 seconds x 6 Sets2 Hang Power CleansSet 1: 75%Set 2: 75%Set 3: 80%Set 4: 80%Set...Read More
Warm-Up: 2 Sets, For Quality20 second on / 10 second transition– Calorie Row– Curtsy Lunge– Alternating Bird Dead-Bug– Alternating Bird-Dog– Alternating Box Step-Ups– Lateral Shuffle (10m / out and back)StrengthEvery 3:00 x 3 Sets3 Front Squats @ 90% of 3RMRest 30 seconds3-4-5 Back Squats @ Same LoadComplete 3 Front Squats at 90% of your 3RM...Read More
This is a fun one did on July 14thSunday Funday Wod 1- Parnter workout 14 Minutes-split how you wantRun 200M (together)4 Rope climbs 14 Shoulder to overhead 135/95Wod 2-10 Minutes 12 Burpees over a rower24 Cals on rower48 DoublesWod 3Two parts3 Minutes max cal skiStraight into 6 Minutes to find a 1 rep max of...Read More
8am Endurance, 9am crossfit and weightlifting8am40 minutes emomTeams of 4- Switch every 2 minutesStation 1-row for 2 minutesstation 2-100m sandbag bearhub carry (you will get a little rest on this round)station 3-ski for 2 minutes station 4-burpees box step overs9am CrossfitWarm-Up3 Sets, For Quality 1:00 Cardio Choice 10 Hollow Rocks10 V-Ups10 second Hollow Hold 5/5 Single Arm Rotational...Read More
Regular classes the morning. Clean o ween event in the evening. Come out even if you don’t want to participate! we’ll have food. I’ll have some rowers and sandbags set out for the evening if you want to get a little crossfit-ish workout in. Warm up for clean o ween from about 4:30 to 5:15....Read More
