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 [...]
MOBILITY 10min before or after class Shoulder work using the band WARM UP Max reps every 30sec for 8min Double Unders Push ups (hand release) Sit-ups Air squats WOD REGIONAL WORKOUT 6 (20 minute cutoff, 15 for elite) 100 double unders 50 hspu’s 40 toes to bar 30 shoulder to overhead w/fat grips (160/100) 90 [...]
MOBILITY 15min before or after class roll out those tight spots WARM UP Joint Rotations Shoulder Pass Throughs with a 45lb bar 5 Deadlifts 5 Power Cleans 5 Front Squats 5 Push Press 5 Back Squats 3 Rounds 400m easy run WOD REGIONAL WORKOUT 4 (25 minute cutoff) 100 wall balls (20/14 @10 ft target) 100 [...]
MOBILITY Wall Touch Assessment Shoulder Mobility (Trainers Choice) WARM UP 3 Rounds 30 sec each movement Max Pull ups Max Push ups MaxSit ups Max Air squats this is a warm up… Start out easy but consistent Add total number of reps WOD 7 minute ladder of 3 overhead squats Men’s starting weights (pounds): 135, [...]
MOBILITY SMR Pick a Trouble spot and smash it! WARM UP Running drills (Butt kicks, Bunny Hops etc.) Inch worm High Knees Power Skip Run Backwards Run Forwards Sprints 40% 50% 60% 80% 100% WOD 30-25-20-10 Ball Slams Burpees STRENGTH StrongmanWOD.com 30 Ground to Overhead using an Atlas Stone Women 35, 65, or 95 Men 95, [...]
WARM UP General Warm up MOBILITY (Do This Before or After Your WOD) Episode 356: Getting Crushed By a Stone? Improve Your Dip or Bench! WOD 20 Minutes to find Max Height Box Jump then… 2 Minutes to find max standing broad jump then… 2 Rounds: 1 Minute max plyo push ups 1 [...]
DONT FORGET OPEN GYM 10:30am-3:30am! Personal Training available Please contact Kevin to schedule 951-378-3563 Mobility Work (Come in early or stay late AND WORK YOUR MOBILITY!) Shoulder Work WARM UP Bodyweight warm up 3 Rounds Pull ups Push ups Sit ups Air squats this is a warm up… Start out easy but consistent Add total number of [...]
Had a great time at the CrossFit Strongman Challenge Friday Night super proud of Justin S Meagan Lynay Rachel Nicollette and Aimee. They all Killed it! Teaching 40+ CrossFitters on Saturday was awesome. I enjoyed being on the CrossFit Strongman Training Staff. Cant wait to do another one. WOD 5:30am 9:30am 3:30pm 4:30pm 5:30pm [...]
WOD 5:30am 9am 3:30pm 4:30pm 5:30pm 7:30pm Crushing Helen Complete 8 rounds for time of: 100 yard Sprint 8 KB Swings – 2 pood 5 Plyo Push Ups *Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push ups that allows you [...]
Warm up: 1 round of MFM WOD: “bingoWOD” In each class have all skills in a bingo hopper and picked one for the whole class to do. Once skill is used discard it. The number of reps will be based on the number of days in the month. IE: first skill picked is Thrusters, first [...]
