RECOMMENDED GEAR GUIDE
CrossFit Beginner's Gear Guide

RECOMMENDED GEAR GUIDE

So you've taken a few classes with us and you've probably noticed other members showing up with gym bags full of equipment. You see them putting on wrist wraps, using…

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Monday May 11, 2020

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  • Post category:WOD

-Home WOD #54- -Warm Up- 2 rounds :30 bike/ski/row:30 lunges7/7 single arm DB DL5/5 single arm DB Russian swing3/3 single arm DB push press -Skill/Strength- EMOTM 8* 4 DB push…

Continue Reading Monday May 11, 2020

FRIDAY MAY 1, 2020

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WARM-UP-

3 ROUNDS W/ SINGLE KB or DB

10 Banded Good mornings

5/5 Single Arm KB or DB Bent Over Rows

:15 Left Arm DB Front Rack Hold

:15 Left Arm DB Overhead Hold

:15 Right Arm DB Front Rack Hold

:15 Right Arm DB Overhead Hold

10 “Strict Burpees”*

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up… 

-Skill/Strength-

8 minutes to prep and practice Kipping HSPU

-WOD-

"DIANE"

FOR TIME: 10 minute Cap

21-15-9

Deadlift (225/155) or *DB Deadlifts (50/35

Handstand Push-up

*if you have 2 DBs use both for the deadlift

(Score is Time) 

FINISHER 

"TABATA"

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 - Russian Twist

MOVT 2 - Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

(No Measure) 

Continue Reading FRIDAY MAY 1, 2020

WEDNESDAY APRIL 29, 2020

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-WARM-UP-

2:00 EZ Pace Run/Bike/Row

Into...

2 ROUNDS

:30 Active Push-up Plank Hold

10 Scap Push-ups

:30 Hollow Hold

10 Bootstrappers

Into…

2 ROUNDS

10 Tuck-ups

10 Alt. Groiners

10 Russian KB or DB Swings

Into..

EMOTM 3

10 Air Squats

5 Burpees 

-WOD-

"TABATA"

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 - Russian DB Swing (alt sides)

TABATA 2 - Air Squat

TABATA 3 - V-UPS 

TABATA 4 - Plate Ground to overhead 

-1:00 Rest b/t Tabatas-

(Score is Reps) 

Continue Reading WEDNESDAY APRIL 29, 2020

Thursday August 15, 2019

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-Warm Up-
Row
Squat
Pull-ups
Ring support

-WOD-
EMOM x 24 MINUTES*
MIN 1 - Row for Cals
MIN 2 - Up-Down Box Jump (24/20)
MIN 3 - KB Farmer Carry (AHAP)
MIN 4 - Sit-Ups
*:45 work / :15 rest for all movements

-Post WOD Pump-
"RUMP PUMP"
3 SETS
25 Glute Bridge-ups
into...
1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

Continue Reading Thursday August 15, 2019

Wednesday July 3, 2019

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-Strength/Skill-

SNATCH COMPLEX

EVERY 1:30 FOR 8 SETS

2 Squat Snatch*

*Sets 1-4 @Moderate-Heavy, Building

Sets 4-8 @Heavy

-WOD-

"DOUBLE AMRAP"

AMRAP x 4 MINUTES

7 Hang Power Snatch (95/65)|(65/45)

5 Box Jump (24/20)

-Rest 2:00-

AMRAP x 4 MINUTES

7 Hang Power Snatch (95/65)|(65/45)

5 Box Jumps (24/20)





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Tuesday July 2, 2019

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-Warm Up-

8 minutes

3 Rounds

(With a light DB)

3 push up to downward dog

5/5 single arm cross body RDL

7/7 Arnold press

9 cal row

-Strength/Skill-

ON A 10:00 RUNNING CLOCK...

Handstand Push-up Development

-WOD-

With a 7 minute Clock

1000m Row then...

Max HSPU in Remaining Time

Immediately into...

FOR TIME*

35 DB Manmakers (35/25)|(25/15)

Manmaker = Row L, Row R, Push-up, Ground to Overhead

-Post WOD Pump-

3 SETS

7 DB Double Hammer Curl (palms in)

7 DB Double Curl (palms up)

7 DB Double Half Curl (palms up / half way)

-Rest as Needed b/t Sets-

Continue Reading Tuesday July 2, 2019

Saturday August 25, 2018

 -Warm Up-10 min for quality:5 sumo inchworm with push up 20 sec supinated hang5 kb high pulls20 sec bent knee hollow body hold 5 one arm rows Then:Games-WOD-Teams of 3-4AMRAP…

Continue Reading Saturday August 25, 2018

Friday August 24, 2018

 -Warm Up-

2 rounds

10 Samson walking lunges

10 rocking adductor stretch each side

20 banded good mornings

5 single arm strict press

10 median nerve floss


-Strength-

Strict Press

5-5-5-5-5

rest 90 seconds between sets

Then

Glute Ham Raises

8-8-8-8-8


-WOD-

10 minute Cap

3 RFT:

5 Strict Press 115/80

10 Bent Over Rows

30 Back rack Lunges

Continue Reading Friday August 24, 2018