We are going to have a little fun today. Mile time trial. Please show up if you are saying “Im not doing that” we will find something for you to do. If you can’t run an entire mile, you can walk/run it. Just get a base mile time established. It’s a great marker of overall...Read More
Barbell warm up with CoachBig Day! Find your 1 rep max squat clean and jerk! STIMULUS AND COACH’S NOTESSTRENGTH/SKILLStimulus: Heavy Rest: As neededCoach Focus: It’s finally here. Crank up the tunes and give your athletes 30+ minutes to hit a new PR. Be sure to tag @trainhardercrossfit and @teammisfitgyms on insta with all heavy lifts!Extra.....Read More
Teams of 2Wod 1- 10 minutes 20 wall balls 20 burpees, Split how you wantRest 5 Wod 2 chipper 25 minutes capChip away, if worm is taken when you get there do alternating sandbag cleans over the shoulder 800 m run buy in then100 Toes to bar 80 cal row or ski60 Thrusters 115/7540 devil...Read More
Little bit different endurance today*bring a vest if you wantWorkout 1- solo20 Minute Amrap400m run 10 burpees to 6″ target 20 lunges Workout 2- Partner up no vest 15 Minutes Partner 1 runs 400 while partner 2 goes for cals on any machine, switch when partner 1 gets back from the run. *stay on the...Read More
6 Inch WormsRun 200m, then:8 Single DB Box Step Ups 25′ Walking Lunge6 Single DB Box Step Ups 25′ Duck Walk4 Single DB Box Step Ups 4 Wall WalksEvery :75 for 8 Sets (4 each), alternating:– 14 Banded Strict Pull Ups– 14 Push UpsPull Ups: Use a band that allows for FAST reps. Athletes may...Read More
Barbell warm up, coach led-experienced althetes concentrate during this warm up, if you you think you can’t learn from empty bar positional skill work…… you have a lot to learn. New athletes, don’t forget these positions when you are going through the lifting. Squat Clean and Split Jerk 3 reps @ 70-75%2 reps @ 75-80%1...Read More
Once Through:30/20 Calorie Row20 Single Leg RDLs w/light DB or KB (10/side) 30/20 Calorie Bike6 Turkish Get Ups *with kb you have outStart with wod today- team up with people about as fast as you. if you are short people add a rest interval when a person would be working if you had 5 people....Read More
400m Warm-up weight DB Farmer’s Carry (Unbroken Challenge)Then20 Spiderman Lunges 20 PVC Overhead SquatsGrab and empty bar and wait for coach to lead you through 10 reps of tempo power snathEMOM 15 Minutes1 Tempo Pull Power SnatchFor Time20 DB Front Rack Lunges 50s/35s 200m DB Farmer’s Carry 50s/35s 20 DB Front Rack Lunges 50s/35s 200m...Read More
Sunday Funday – teams of 2Wod 1- Partner Karen150 wall balls for time split how you want- *we will wait a few minutes before starting the next wod so we can all start together Wod 2 (10 Minutes cap)20 Rounds for time, alternating rounds3 Clean and Jerks 135/953 burpees over your bar. *again we will...Read More
