Coaches choice warm upThen in teams of 2Wod 1- alternating rounds for 10 minutes 5 pull ups10 push ups 15 squats**if that takes a person more than a minute scale the numbers back so it takes closer to 45 secondsWod 2 – split how you wantAmrap 30 minutes 4 rope climbs (scale to 12 pulls...Read More
8am endurance- team of 235 Minute Amrap for Meters Partner 1- starts on a ski or rowPartner 2- Carries a sandbag (bear hug only) 25 feet then does5 sand bag cleans 6 Burpee box facing step over (NO JUMPING TODAY!!!!) 5 sand bag cleanscarry sandbag back to machine and switch spots 9am Coaches choice warm...Read More
WARM UP Straight Through2:00 Air Bike20 Leg Swings (each leg)25ft Inchworm5 Shuttle Runs1:30 Air Bike20 Leg Swings (each leg)25ft Spiderman Lunge5 Shuttle Runs:30 Air Bike5 Shuttle Runs*1 Shuttle Run is 25 ft :15 WODAMRAP 1 Minute x 7250m BikeMax Shuttle Runs in remaining time Rest 4:00 * Today’s Shuttle Run 1 Rep = 25′ (so...Read More
WARM UP 2:00 Bike THEN2 Rounds10 Dead Bugs8 Glute Bridges (hold 3seconds at the top)10 Bird Dogs8 Split Squats each leg – may use light weight DB (Rear foot elevated on bench to get greater ROM. Can sub with a lunge if stability is an issue)8 Empty Bar Back Squat :15 STRENGTH Back Squat 5×5...Read More
WARM UP Banded Pull Aparts during WB Brief AMRAP 6 Minutes 10/8 Cal Bike 10 Ring Rows 8 Plate Ground to Overhead 15-25lbs :15 Handstand Hold THEN Hollow Hold Progressions *Enforce strong hollow and arch positions when on the rig for skill work. :15 STRENGTH AMRAP 1:30 x 4Max Sets of 5 Chest to Bar...Read More
Monday 2/6 WARM UP1:00 of PVC Pass ThroughsThen,2 Rounds14/10 Calorie Row10 PVC Overhead Squats>Empty Bar OHS10 Burpees :10 STRENGTHOverhead Squat6-5-4-3Bar is taken from the rack.Start moderate, and build to a heavy set of 3 or 3RM. :30 WOD AMRAP 9 Minutes x 230 Burpees30 S-DB Hang Clean and Jerk 50/35lbs30 S-DB OHWL Steps 50/35lbs Rest...Read More
Warm up-Coaches choiceTeams of 2Wod 1-8 Minutes emomSwitching every round5 Pull ups7 push ups9 squatsWod 2- split how you want 12 Minutes Amrap60 wall balls50 alt DB snatches 40 ski calsAt the end of 12 minutes you will have 2 minutes to rest then go immediately into 2 Minutes Max reps of clean and jerks...Read More
8amTeams of 340 Minute AmrapPartner 1 bikesPartner 2 rowsPartner 3 Runs 400 (200×2) When runner comes back they go to bike, bike goes to row, row goes to run9am CrossFitWod 1-Teams of 212 Minute AmrapSplit how want30 wall balls 20 Cleans10 Burpees over your bar Wod 214 Minutes – teams of 2Climb the ladder Round...Read More
WARM UP 2 Rounds:30 Bird Dogs:30 Single / Double Unders5 Deadlifts (empty bar)10 Good Mornings (empty bar) :10 Strength5 Deadlifts x 5 sets @65% – 70% of 1 RM Make sure athletes focus on a deep stomach breath before every lift. Bar stays close to body!*Complete a set on the 2 minutes* :35 WODAMRAP 12...Read More
