Friday November 30 2018

 -Warm Up-2 rounds 1 min row 10 Samson lunges5 lateral step ups 8 sciatic nerve floss 20 sec bent knee hollow body hold5 bottom half burpees -Strength-Front rack Step Ups…

Continue Reading Friday November 30 2018

Thursday November 29 2018

  -Warm Up-


2 rounds


10 groiners

8 eccentric ankle dorsiflexion

20 plate hops

6 goblet squats with 2 sec pause

5 squat jumps


-Strength-

Warm up for a few sets


Then


Every 1:30 for 7 sets
2 squat cleans (building in weight)Start around 55-60%


-WOD-

AmRaP 10


30 doubles unders

Power cleans 115/80

3 , 6 , 9 , 12 , 15 , etc...


*complete 30 doubles before every set of cleans

Continue Reading Thursday November 29 2018

Wednesday November 28 2018


-Warm Up-



2 rounds


10 Samson lunges

5 sumo inchworms

8 sciatic nerve floss

5 single arm Db push press

(2 second pause at the top)

20 sec bent knee hollow body hold


-Strength-


4 sets


10 - Sumo stance good mornings


8 - Barbell roll outs


Single arm over head hold :30 each side


-WOD-



5 RFT


7 push jerks

15 wall balls

Continue Reading Wednesday November 28 2018

Tuesday November 27 2018

-Warm Up-2 rounds 10 shoulder openers5 kb high pulls5 high hang muscle snatch 5 power snatch balances 8 median nerve floss 5 midshin power snatches-Strength-Every 4 minutes x 5 rounds…

Continue Reading Tuesday November 27 2018

Monday November 26 2018

-Warm Up-2 rounds 1 min row  10 reverse lunge with overhead reach8 eccentric ankle dorsiflexion 10 banded glute bridges 8 cat/ cows -Strength-Back Squat  3-4 sets of 8 reps 40-50% of…

Continue Reading Monday November 26 2018

Sunday November 25 2018


-Warm up-


2 rounds


5 Inchworm + push up

20 sec supinated hang

5 scapular pull ups

20 sec hollow body hold

5 band pull aparts




-Strength-


4x8 wide grip bench press


Super set with max strict ring dips



-WOD-



EMOTM 20


Minute 1 : 50 doubles

Minute 2 : 10 toes 2 bar

Minute 3 : 10 snatches 75/55

Minute 4 : 15 push ups

Continue Reading Sunday November 25 2018

Saturday November 24 2018

••This is a memorial WOD for a member of our local Crossfit community! Mary Dyson was killed in a limousine accident along with her 3 sisters and their husbands back…

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Wednesday November 21 2018

  -Warm Up-


2 rounds


10 Samson lunges

5 kb deadlifts each side

8 sciatic nerve floss

10 bottom half burpees

5 Russian kb swings each side


-Strength-


Deadlift


8-8-8-8


@75-80%


-WOD-


“Thomas Jay”


4 rounds


25 burpees

200m buddy carry

25 alt DB Snatches 50/35

Continue Reading Wednesday November 21 2018

Tuesday November 20 2018

  -Warm Up-


2 rounds


10 shoulder openers

3 Turkish sit-ups each

5 dumbell push press each side

3 strict pull ups

8 median nerve floss




-Strength-


Turkish getups


2-2-2-2-2-2-2 (each arm)


Slow and controlled is the name of the game


In between each set 20 Russian twist - add weight DB,plate, or KB (L+R = 1 rep)



-WOD-


20min. EMOM:


Odd: 3 Jerks (off the ground)


Even: Pulling Skill (See below)



Pulling skill can be either:

1.) 3-5 Muscle Ups

2.) 5-10 Strict Pull-Ups

3.) 5 Weighted Pull-Ups

4.) 10-15 Kipping Pull-Ups

Continue Reading Tuesday November 20 2018