And your 2016 CrossFit Games Champion is… Thursday- Warm Up: CC SS: 1 Mile run for time WOD: “Burpee Fran” (21-15-9) Thrusters (95/65) Barbell Facing BurpeesRead More
Coach S. lifting Bjork Odinsdottir. NBD. WEDENSDAY- Warm Up: 2RNFT 30 cal Row Inch Worm Bunny Hop Power Skips 5 HSPU SS: Snatch Balance 5×3 Working sets @ 85% of 1RM overhead Squat WOD: E2MOM 16 (2 RNDS) 1- 22/18 Cal Row 2- 12 OHS (95/65) 3- 24 AB Mat Sit Ups 4- 12 HSPURead More
Coach Adam getting low and fighting the forces of gravity Tuesday- Warm Up: 200m Jog 30 sec hollow rocks 30 sec handstand hold 10 BB GoodMorning 2 squat 10 Push jerks 10 Front squats SS: Establish a 1RM Power Clean and Jerk WOD: 12min AMRAP 9 Power Clean and Jerk (135/95) 6 Box...Read More
Monday- Warm Up: CC Dynamic/Stretching SS: Double Under Practice!!! Time to use those new skills and drills from our seminar!!!! WOD: 3RFT 200m Sprint 8 Snatches (115/75) -Rest 2 MIN- 3RFT 25 Wall Ball Shots (10’)(20/14) 40 Double Unders Read More
WU: -3 rds: 5 Inch Worm 5 Cat Cow 5 KB Goblet Squats w. pause in bottom 10 Hip exts (on ghd) ST: 3x each: 10 Hip Thrusts (medium weight) 10 Ring Row (to ribs, parallel with floor, no FG) EMOM 18: 9 rds even – 14/12 Cal Row odd – 30 sec. ME Russian...Read More
WU: 400m Med Ball Run 50 Dub 40 Sit ups 30 handstand hold 20 Push-ups SK: Handstand Walk/Push-up Practice for 12 min. WOD: 1 minute of Power Snatch rest 30 seconds 1 minute of OHS rest 30 seconds 1 minute of push jerk rest 30 seconds 1 minute of deadlift rest 30 seconds 1...Read More
WU: 15-12-9 BB Thrusters Candlestick rocks SS: 1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk *Find max in 15 min. THEN do 90% x 1* WOD: “2015 TEAM SERIES EVENT 1” For Time: 100 Double-Unders 50 Calorie Row 25 Step-ups (45#/24”)Read More
ST: Build up to a 4RM Front Squat w/ 4 Second Descent. *count 4 mississippi for your neighbro on his/her way down in each squat. 16 min time cap. MetCon: 14 min AMRAP- 20 AbMat Sit-ups 5 Power Clean and Jerk (155/105) 200m Run COOL: couch stretchRead More
