Spirit week is only 6 days away. Check it out. Wod is listed below spirit week.
Tuesday Wod
Strength-
Back Squats- Sets of 5
5,5,5,5,5 Work heavy, your coaches will help you. If you are newer work technique and higher reps
Wod- For Time
60 Cal. Row
50 Box Jumps (24/20)
40 DB Snatch (50/35)
30 DB Lunges
20 Burpees
10 Man makers ^^^^ see video below for man maker demo.
SEE VIDEO BELOW- turn your phone long way if you cant see the video.
https://www.youtube.com/watch?v=iMNnvhg1JcM
Don’t forget spirit week NOT THIS WEEK BUT NEXT WEEK!
Details Below
METCON MONDAY! – Pay attention to Wod start times and have your equipment ready for the workouts.
Wod 1-
7 Minutes- AMRAP
20 Sit ups
20 squats
Wod 2-
10 Minutes
7 pull ups
10 KB swings
30 Doubles
Wod 3
10 Minutes-
15 wall balls
10 Burpees
Would you like one on one help with a coach. Don’t forget we offer personal training. Who uses this? All people at all ability levels. New crossfitters wanting one on one help as well as advanced athletes wanting one on one help with weightlifting and higher skill movements. Sessions can also be used for one on one nutrition counseling. Click here for details.
Warm Up
4 rounds
5 pull ups
10 push ups
15 squats
Strength
Bro day-
Bench press
5,5,5,5,5
(Dumbbell curls for sets of 10 between sets)
Then 20 Minute Amrap (start with the class, nobody benching on the rig while people are trying to do pull ups)
Run 800M with a sandbag for a buy in
then rounds of
5 pull ups
10 push ups
15 squats with remaining time
Extra work
Partner Karen 150 wall balls for time
Throw the ball up, partner catches it
partner throws you catch- stand next to each on the wall.
Would you like one on one help with a coach. Don’t forget we offer personal training. Who uses this? All people at all ability levels. New crossfitters wanting one on one help as well as advanced athletes wanting one on one help with weightlifting and higher skill movements. Sessions can also be used for one on one nutrition counseling. Click here for details.
Warm Up- Run 1 mile or row 1600 and grab a bar to warm up for deadlifts
Strength-Let push ourselves today
Deadlift 5,5,5,5,5
Wod-60/50 cal bike buy in
3 Rounds for time
20 Kettlebell Swings 70/55
200M Run
20 goblet squats 70/55
Warm up-
Run or row 800
50 Air squats
Strength- Go heavy! take the bar from the ground. If you are newer we are going to go lighter and do 6 push presses and 4 push jerks
Push press EMOM 5 minutes
4 push presses per minute
Push Jerk EMOM 5 minutes
3 Heavy push presses per minute.
Wod 1- 7 Minutes
7 Thrusters 115/75
7 slam balls
5 Minutes Rest- adjust your weight down
Wod 2- 7 Minutes
7 Thrusters 95/65
7 pull ups
Extra- 4 Rounds
One partner planks
one partner sled pushes