Friday Feelzzz WOD, September 6, 2019
Friday Feelz – Chief takeover It’s been a minute…. would love yall to come and join me as I make my first FF appearance in a year! Warm-up A) Gym length athletic flow B) BB flow Power Clean (Weight) A)EMOM x 5 : 3 Reps @ 65 % 1rm REST 1 B)E45’s x 5 :…
READ MORECrossFit Kids WOD, September 5, 2019
Crossfit Teens Week 7 Warm-up 300m Run 3 rounds – 10 good mornings using wall and loop band – 10 fwd/10 back glute walks – 10 single leg ded with kb (5 per side) Deadlift (Weight) Deadlift E2:30MOM 6X5 15-20 Secs Ring supports in between Option Low ring push up support / Push Up support…
READ MOREWOD WOD, September 5, 2019
Mean Machines *If 13.2 has rocked you, chill Winston. Rest is OK… or come in and just move 🙂 Warm-up EMOM 10 ( 40 seconds ) 1) Side plank R 2) Ski 3) Side plank L 4) Bike 5) Dead hang Metcon (Calories) Old Fashion EMOM EMOM 20: 1) KB FR hold 2×20/12 2) Cal…
READ MOREOlympic Weightlifting WOD, September 5, 2019
The Rebuild Wk 3 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% 3x (2+1) @ 70% *Record 70% Metcon (Weight) Clean high pull + Power clean E2:30 1x (2+1) @ 50% 1x (2+1) @ 55% 1x (2+1) @…
READ MOREWOD WOD, September 4, 2019
OPEN WOD 13.2 God save us. This is by far the one I fear the most ( Chief ) Warm-up A)AMRAP 5 Lat activation (8/8) Bear crawl Glute Bridge 10 KB swings B)Barbell prep Push Jerk (Weight) E2M x 5 sets a) 3 x Push jerks (from floor) b) 3 x Weighted pull ups *Working…
READ MOREWOD WOD, September 3, 2019
Fire Starter Warm-up A) Extended Couch stretch high/low B) Wod simulation: Row / skip / plank Metcon (Time) Conditioning / skill For time: 4 rounds w/ a buddy P1: 500/450m Row P2: 15 Sit ups + 35 DU’s *Rest remainder time *18 Min cap OPTIONS: DU: 30sec of practice/ 60 singles Post WOD PUMP 10mins…
READ MOREWOD WOD, September 2, 2019
Legless Warm-up 3x 30on/30off Bike Banded squat/Medball cleans/Medball squat KB deadlifts/Russian swing/Swing Front Squat (Weight) E3M x5 3 Reps (3sec pause first rep) Set 1 – 50% Set 2 – 60% Set 3-5-70% *After each set complete 40sec per side KB OH hold Metcon (Time) For time: 27-21-15-9 Wall balls 27-21-15-9 DB snatch *10min cap…
READ MOREWOD WOD, September 1, 2019
Get Comfy Metcon (Calories) With a partner, pick either Bike or Ski 24mins Max cals *Every 4mins (inc 0:00) complete 8 Synchro SDHP (24/16 KB) & 8 Synchro burpees *One person works each 4min block Metcon #PUMPSESH 50-40-30-20-10 Banded Biceps Banded Triceps
READ MOREWOD WOD, August 31, 2019
Super Saturday – HOLD ON! Metcon (Time) 100 x cal row *Buddy Holds BB in FR @ S2OH weight 80 x S2OH 50/35kg *Buddy Hangs from pull up bar 60 x Pull Ups *Buddy Holds DB at Belly 55/35kg 40 x BBJ *Buddy holds HS hold against wall / Push up support 400m Team Sprint…
READ MOREFriday Feelzzz WOD, August 30, 2019
Open Prep Week 3 🙂 Flexibility / Mobility 20 on 10 off x 8 rounds: Thoraic opener on roller holding barbell in snatch grip on the floor. Warm-up 2 Rounds: 10 x Banded Pull Aparts 10 x Banded Behind the neck Pull Aparts 10 x Banded Overhead Squat 5 x Banded Sotts Presses Snatch Balance…
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