WARM UP Easy 5min Row and Run 400m WOD Practice Some Heavy Stone to lap and S2S then For time: 30 Atlas Stone Ground To Shoulders, pick load 10min Cap Every minute on the minute x 20 minutes Even minutes — 5 weighted dips (AHAP) Odd minutes — 3 floor presses (AHAP) Post loads to […]
WARM UP Warm up on movements Theres a lot of work to get done Be prepared to move WOD EMOMx10: 1 Back Squat Use the same weight across then 50 Rep Benchmark: 50 Strict HSPU then AMRAP 10: 10 SDHP, 115/80 10 Lateral BB Burpees STRENGTH Squat 5×5 @ 80% of 1 RM Press 3, […]
WARM UP Burgener Warm Up The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the […]
Happy 13th Anniversary to my wonderful wife! I LOVE YOU! WARM UP CrossFit by BodyFit Warm up 3 Rounds Pull ups Push ups Sit ups Air squats this is a warm up… Start out easy but consistent Post total number of reps WOD One Minute On, One Minute Off, for 10 minutes. 70/53lb KB Swings – […]
WARM UP 20 Burpee Sprint For time WOD Complete 5 rounds for time: 15′ Rope Climb – 2 Reps 225/155 lb Back Squat – 8 Reps Handstand Push Up – 9 Reps Post times to comments. You MUST wear long socks if your climbing the rope!
WARM UP Roxanne Burpee Warm Up This is not a timed workout. WOD Complete as many rounds as possible in 10 mins of: 10 Burpees 20 Wall Balls, 20/14 lbs STRENGTH Shoulder Press 1-1-1-1-1-1-1, using heaviest weight per set Weighted Pull-up 1-1-1-1-1-1-1, using heaviest weight per set
WARM UP The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk […]
10am class ONLY all are welcome FREE workout! Bring your Friends and Family! Severin For time: 50 Pull Up (Strict)s 100 Push-up (hand release)s Run, 5 km If you’ve got a twenty pound vest or body armor, wear it. Post total time.
This Sat we will be having Open Gym style 8:00am-11 or 12pm If you all want to bring snacks and junk that might be a good idea FREE Child Care at 8:00am CrossFit Kids 9:00am CrossFit Total Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep or CrossFit Total II Clean 1 […]
OPEN GYM FRIDAY Make up a workout you missed or Smash a Girl WOD or Hit a Hero WOD or Deadlift 10-5-3-1-1-1-3-5-10 Use the heaviest weight you can for each set. Rest as needed between sets.