MOBILITY IS BACK 8:00am-8:30am WARM UP Joint Rotation Shoulder pass through Easy 400m run SKILL Squat WOD Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. […]
WARM UP Joint Rotations Shoulder Pass Through Running drills Sprint drills 50% 60% 70% 80% 90% WOD Bent Row 225/145# 3 x max effort Then In 4mins complete 200m Sprint 15 Hang Power Cleans rxd (115,75) 200m Sprint Rest 4mins Repeat 3x’s
ITS OPEN GYM FRIDAY! MAKE UP A WOD YOU MISSED SMASH A WORKOUT YOU’VE HAD YOUR EYE ON LIFT SOMETHING HEAVY or 5:30pm class CrossFit Games Open WOD 2014 WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds […]
OPEN GYM FRIDAY 5:30am-6:30am 9:30am-10:30am Closed 10:30am-3:30pm 3:30pm-6:30pm Make up a WOD you missed this week or Work on getting a PR or Smash a WOD on the Leader Board
WARM UP Trainers choice WOD AMRAP in 5 mins LEFT LEG 10 left legged box jumps 20/16 (Scale as needed) 20 overhead squats 95/65 Rest 2 mins AMRAP in 5 mins RIGHT LEG 10 right legged box jumps 20/16 (Scale as needed) 10 burpee bar over jumps *count each rep @ the end …. only […]
CrossFit Football WOD AMRAP in 15 min of: Max Push Ups Sprint 100 yards *Make sure to begin sprint from push up position. So once you finish your last push up, start the sprint from the push up or prone position. Post rounds and the total push ups to comments.
CF Football WOD Kalsu On the minute: Complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters. *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At […]
Religion ( From CF Football) Complete 5 rounds for time: Squat Max Reps 7 Burpee Box Jumps 20″ *Amateur use body weight. *Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.
The Volkswagen ( From CF Football) 21, 15, 9 Bench Press @ body weight Pull Ups
CrossFit Football WOD 7 rounds for time of: 3 Push Jerks or Split Jerks 155 lbs 6 Pull Ups 9 Push Ups 70′s Big 70′s Big Presents: Mark Rippetoe Interview Pt. 1 from 70s Big on Vimeo.