Sunday Funday With a parnter split how want 10 minutes 15 Wallballs, 20/1415 Power Cleans, 95/65Rest 5 Amrap 10 minutes of: split how want60 Double-unders10 Push Jerks, 185/135Rest 5For time- split how you want1000m on ski or rower100 toes to bar1000m on ski or rowerRead More
8 am endurance, 9am crossfit and 9am adult weightlifting10:30 Friday Night Throwdown Practice Endurance-Teams of 3Doesnt matter what machine you start on. -10 Minutes on Machine 1-switch on the machine as often as you want*the two people that are not on the machine are accumulating reps of sandbag cleans-10 minutes on machine 2- same thing...Read More
Friday 9/16Warm Up2 Min SkiTHEN COACH LEAD REVIEW10 Empty Bar Strict Press (Squeezing quads, guts and butts, barbell stays close to body)10 Kip Swings (feet together, push down on the bar in hollow. Keep weight “even” shoulders behind thebar = feet in front and vice versa)5 Knees to Bar5 Hips to Bar (Hip drive up,...Read More
Warm UpAMRAP 6 Minutes30 Singles/Double Unders8 Light Weight BD Thrusters (STAND WITH SPEED)THEN Grab a Barbell for a COACH LEAD Review5 Clean Pull (power position)5 Clean High Pull (power position, elbows high and outside like a scarecrow)3 Clean (power position, create a bend in the knee by pushing them out, vertical torso, shoulders overthe bar...Read More
Wednesday 9/14Warm Up250M Row10 Shoulder Swimmers10 Scap Pull-UpsTHEN Coach Lead Review6-8 Bench Dips (Allowing the shoulder to drop lower than the elbows):30 Support Hold on Rings6-8 Ring Dips (banded, toe/leg drive assisted, jumping):15 Skill4 Rounds1:00 Max sets of 3-5 Ring DipsRest 2:00For Athletes unable to ring dip:Paralette DipsBench DipsPush Ups:35 Snatch Review5 Snatch grab high...Read More
Tuesday 9/13Warm Up4 Min Row, Increasing speed every minuteThen Coach Lead Barbell Warm Up10 Ground to knee deadlifts10 Knee to hip deadlifts10 Deadlifts:10 StrengthBuild to a Heavy Deadlift Single around 85-95%then3×3 @ 87.5-92.5% 1RMRest 3-4 minutes between setsWithin ~1:00 after each set, perform 3 seated box jumpsfor maximal power. Sit on a box at approximately...Read More
Monday 9/12Warm Up12 Spider Man Lunges20 Leg Swings12 Lunge with Twist2 Rounds25 Doubles/ Singles100m Run10 Burpees:15 SkillCore Tabata8 Rounds (4 min total)20 seconds of work with 10 seconds of rest, alternating movements each round.Hollow HoldSuperman:25 WODOn a 30 min clock0:00-15:00Every 5 Minutes Perform:400m Run30/25 Cal Bike15:00-30:00Every 5 Minutes Perform:30/25 Cal Bike400m RunTarget Score – 4...Read More
Endurance-8am-Teams of 2- another non stop 36 minutes of work wod. getting our run on and machines12 minute per machine (bike, ski, row) Partner 1-Run 200mPartner 2-machine for calories *switch when partner 1 gets backWarm UpAlt. EMOM 8 Minutes1- 5 Burpees + :15 Handstand Hold2- 5 Burpees + :15 Sandbag Bear Hug Hold3- :30 Dead...Read More
Friday 9/9 Warm Up 500M Row Then Coach Lead Barbell Warm Up 1st round w/ Coach – 2nd solo 5 Empty Bar Front Squats 5 Strict Press 5 Empty Bar Thrusters (building off this for a thruster review) :15 Strength Find 3 RM Thruster :35 WOD Jackie Pro For time: 1,000-m row 50 thrusters 95/65lbs...Read More
