WOD WOD, August 30, 2019
Functional Friday Warm-up 2x 40sec on/20sec off 1- Ski 2- Plank 3- Hang/Kip on Rings 4- DB press 20sec R/20sec L Accessory Corrective Strength – 12mins 3-4 Sets with a buddy 8-10 x DB Bench Press ( from glute bridge position ) 3-0-1-1 8-10 x Lateral box step-ups 20" or less 8-10 x SA DB…
READ MOREWOD WOD, August 29, 2019
The longest yard Warm-up A) Animal Flow B) Chippa build-up Metcon (AMRAP – Rounds and Reps) AMRAP 22: 21 Box jumps 400m Run 15 DB Snatch 9 Burpee pull ups 1min rest after each round Rx 22.5/15 *Focus on long consistent pace rather than max effort OPTIONS: DB: Lighter BJ: Step ups Burpee PU: Jumping,…
READ MOREOlympic Weightlifting WOD, August 29, 2019
The Rebuild Wk 2 Metcon (Weight) Snatch high pull + Power snatch E2:30 1x (2+1) @ 50% 1x (2+1) @ 55% 1x (2+1) @ 60% 4x (2+1) @ 65% *Record 65% Metcon (Weight) Clean high pull + Power clean E2:30 1x (2+1) @ 50% 1x (2+1) @ 55% 1x (2+1) @ 60% 4x (2+1) @…
READ MOREWOD WOD, August 28, 2019
Gassed up Warm-up A) Hip Flow / Glutes B) Extended BB Sqat breakdown / Prep / Bar Placement etc Front Squat (Weight) E3M x5 3 Reps (3sec pause first rep) Set 1 – 50% Set 2-5 – 60% *After each set complete 30sec per side KB OH hold Metcon (AMRAP – Reps) 3 Rounds for…
READ MOREWOD WOD, August 27, 2019
Balls to the Wall Warm-up A) Banded Hip / Banded Lat Combo B) 5 x 30/30 row with buddy *In Rest alt Banded Glute bridge / 8-10 x Beat Swings * Increase pace each effort Metcon (AMRAP – Reps) Team Chipper Conditioning AMRAP 20: 300 DU 150 Wall balls 100/85 cal row Max MU’s in…
READ MORECrossFit Kids WOD, August 26, 2019
Crossfit pre-teens week 6!!! Warm-up Wheelbarrow race Handstand warm ups 3 rounds 10 x cat cow 10 x shoulder rotation 10 scap push ups
READ MOREWOD WOD, August 26, 2019
GRACE Warm-up A) Power Clean and Jerk breakdown/flow in between each position Power Clean (Weight) Power Clean Waves every 2:30 x 9 Wave 1 : 4-3-2 reps (70-75-80%) Wave 2 : 4-3-2 reps (75-80-85%) Wave 3 : 4-3-2 reps (80-85-90%) *Perform # strict HSPU between sets – sub max / repeatable rep range Grace (Time)…
READ MOREWOD WOD, August 25, 2019
Sunday Funday Warm-up Full Body Flow Glutes Ass Bike pacing Metcon (Time) In Pairs, complete 10 rounds ( 5 each ) 20/15 cal Bike or Ski ( 1 minute cap ) 10 x Double KB DL 30m x Double KB Farmers Carry 30m x Double KB Front Rack Carry 200m Run *Tag buddy in on…
READ MOREWOD WOD, August 24, 2019
Thrust we must Pelvic Floor workshop going down at The Chamber from 9 am – 11 am today. NO open gym etc. Metcon (AMRAP – Reps) In Pairs A1) AMRAP 7: Max cal row 3min rest A2) AMRAP 7 10-12-14-etc Thrusters 10-12-14-etc Burpees over bar *Share reps evenly 3min rest A3) AMRAP 7 Max cal…
READ MOREFriday Feelzzz WOD, August 23, 2019
Open Prep 2019 Snatch Balance (1×5) E2MOM x 5 Add load over 5 sets Overhead Squat (1×1) E2MOM x 5 sets: Build to a heavy single from the racks. Aim to increase from 2 weeks ago. Muscle-ups (10 sets of chosen reps) EMOM x 10 Minutes: Pick rep range aiming to increase from 2 weeks…
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