WOD WOD, April 1, 2019
Smoke n Mirrors The spice of life ! Warm-up A) Shoulder prep 101 B) Barbell progressions Shoulder Press (Weight) Every 3MOM x 5 Sets : 5 x Shoulder Press *I want set 5 to be the heaviest – be sharp with load increases *Start at 40 % 1rm THEN 50% 60 % 70 % 80-85%…
SEE EVENTWOD WOD, March 31, 2019
Sunday Funday Metcon (Calories) Grab 2 buddies and get stuck in Teams of 3 45sec on / 2:15 off x 10 Ski or Bike In rest complete: 5 Ring Rows 10 Push ups 15 Sit ups *1 person goes every minute
SEE EVENTWOD WOD, March 30, 2019
Super Saturday Metcon (Time) Super Saturday : Going the distance In Teams of 3 : Get as far as possible in 28 minutes 150 – 120 – 90 Reps of Calorie Row DB Goblet Squat 22.5/15kg KB Swing 24/16kg *Every 4 Minutes stop to complete 8 x Synchro team burpees *1 Person working at a…
SEE EVENTFriday Feelzzz WOD, March 29, 2019
Friday Feelz is back… with a twist Accessory AMRAP 10 – Conversational pace for quality Lat activation – 8 per side Glute activation – 30sec per side Kneeling DB press – 8 per side SA DB row – 8 per side Hollow hold – 15sec Metcon (Weight) Barbell Cycling New set every 3mins 10-8-6-4-2 *Starting…
SEE EVENTWOD WOD, March 29, 2019
CROSSFIT Accessory Stability / WOD Prep In Pairs – 3 sets for quality – Movement 4 movement 8 x Half Kneeling DB Press per side 8 x DB or KB Single arm row per side 8 x DB / KB Staggered stance Dead lift per side * Cap it at 12 or so minutes Metcon…
SEE EVENTOlympic Weightlifting WOD, March 28, 2019
NEW CYCLE: Week 1 – Complexes Metcon (Weight) Snatch + Snatch Balance + OHS 15min Open cap Work upto heavy set Metcon (Weight) Clean + 2 Jerks 15min Open cap Work upto heavy set
SEE EVENTWOD WOD, March 28, 2019
Party Pump Gymnastics Gymnastics Strength Every 90 Seconds x 7 sets Choose 1 : ( 30 on / 60 off ) A) 1-3 x Ring Muscle Ups + 10 Second support B) 1-5 x Ring Dips + 10 Second Support C) 1-5 x Ring Push Ups + 10 Second Support D) 1-5 x Push Ups…
SEE EVENTWOD WOD, March 27, 2019
Strong Medicine That time of the week that we go ALL IN Warm-up Extended Back Squat prep Back Squat (Weight) Every 3MOM x 5 Sets 5 x Back Squats @ Build to a heavy set of 5 Reps *I want set 5 to be the heaviest – be Sharpe with load increases *Start at 40…
SEE EVENTWOD WOD, March 26, 2019
Tickle me Tuesday Gymnastics Base Gymnastics 12-15 Minute AMRAP for quality – take it slow – enjoy it 5 x Hand stand kick up attempts ( for a hold not walking ) 5 x Chest 2 Ring Pull Ups – False grip – can be broken into small sets 15 Second x Extended Hollow Hold…
SEE EVENTWOD WOD, March 25, 2019
Monday Maddogz Warm-up Bench Prep / Pendlay Row tech Bench Press (Weight) Every 3 Minutes x 5 Sets : 5 x Bench Press *I want set 5 to be the heaviest – be sharp with load increases *Start at 40 % 1rm THEN 50% 60 % 70 % 80-85% ( Guide ) *After each set…
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