WOD WOD, September 13, 2019
Thrustin Rustin Intervals Warm-up WOD Prep – In Pairs M4M for 12-15 Minutes 8 x Half kneeling/offset Arnold press: KB in rack, DB doing press 40m x SA KB Suitcase carry – Gotta be heavy ( 2 laps of gym up and back ) 15 x Second P/ side SL Wall Sit 10m x Weighted…
READ MORECrossFit Kids WOD, September 12, 2019
Crossfit Teens Week 8 RUOK Day Warm-up Naughts and Crosses Clean mobility – front rack dist/lat dist – font rack barbell stretch Big tech focus – Power clean 1 round PVC + 1 round bar – 5 deadlifts – Shrug series – high hang/hang/mid shin – High pull series – high hang/hang/mid shin – Power…
READ MOREWOD WOD, September 12, 2019
RUOK ? DAY A day that carries plenty of meaning. Get around each other all day, in and out of the gym! Warm-up A)1 Round of Chief favorite complex ( 5 mins ) B) Get into T2B play Gymnastics Skill Aquisition: T2B – mini-workshop A) 3 Sets alternating of : 20 Second Hollow / Rest…
READ MOREOlympic Weightlifting WOD, September 12, 2019
The Rebuild Wk 4 Metcon (Weight) Snatch high pull + Power snatch E2:30 1x (2+1) @ 50% 1x (2+1) @ 55% 1x (2+1) @ 60% 1x (2+1) @ 65% 1x (2+1) @ 70% 2x (2+1) @ 75% *Record 75% Metcon (Weight) Clean high pull + Power clean E2:30 1x (2+1) @ 50% 1x (2+1) @…
READ MOREWOD WOD, September 11, 2019
Breathin n Moving Midweek reset… go hard, go easy, make sure you MOVE Warm-up With a partner 2 rounds P1: 200m row P2: Down dog + lizard w/ rotation Then 2 rounds P1: 200m run P2: Whatever stretch you feel like you need Metcon (Distance) AMRAP 25 w/ buddy 1.6km Run 2km Row *Run broken…
READ MOREWOD WOD, September 10, 2019
Memoirs of the Open Warm-up 10min warm up inc squat prep + glute band lunges pressing prep Back Squat (Weight) E3M x 5: Set 1: 3 @ 50% Set 2: 3 @ 60% Set 3-5: 3 @ 70% *3sec pause on first rep *After each set complete: 30sec Empty barbell OH hold Metcon (AMRAP –…
READ MOREWOD WOD, September 9, 2019
WODAPALOOZA Mondays WOD 1 Online qualifier! Warm-up A) Shoulder / Hip Opening complex B) BB Breakdown – P/snatch Power Snatch (Weight) E90sec for 15mins (10 sets) 1 x Power snatch + 1 x Hang squat snatch Working up to 75-80%PS *Smooth movement over heavy weight today Metcon (AMRAP – Rounds and Reps) WODAPALOOZA Online Qualifier…
READ MOREWOD WOD, September 8, 2019
SUNDAY FUNDAY Metcon (AMRAP – Rounds and Reps) In Pairs – R4R 24 MIN AMRAP 40m DB carrry 55/35kg 10/7 Cal Ass Bike 6 DBL KB Deadlift 20/12kg 6 DBL KB Push Press 20/12kg 10/7 Cal Ass Bike L2: 8/5 Cal Ass Bike **RX+: 24/16kg – Unbroken ** Maintain SPRINT round – reduce weight **30…
READ MOREWOD WOD, September 7, 2019
Odd Object / Body wight Bonanza Metcon (AMRAP – Rounds and Reps) In Pairs, AMRAP in 25 Minutes: 400m Sandbag Run (200/200 ) 200m Newlyn street walking lunge – walk together 200m Sandbag Run (100/100) 20 x Strict Pull Ups 400m Sandbag run (200/200 ) 200m Farmers Carry walk together 24/16kg x 2 200m Sandbag…
READ MOREWOD WOD, September 6, 2019
Friday HERO “Glen” Warm-up A) 5mins of running drills B) 5mins of BB tech Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 Burpees In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on…
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