WOD WOD, May 27, 2019
Nasty Girls Warm-up A) Tali Shoulder MOB drill – BB on J hooks – shift hand position B) 3 sets of 20 second reverse grip hang 10m x baby walk 10m x bear crawl 10m x Broad Jump C) Dip progressions Gymnastics Bodyweight Dip Opener ( Same as pull ups ) E3MOM x 5 Sets…
READ MOREWOD WOD, May 26, 2019
SUNDAY FUNDAY Metcon (Time) In Pairs 6 Rounds – 3 each 20m DB Carry 10 x BBJ 20/15 x cal bike 10 x BBJ 20m DB carry RFR Accessory 10 MIN AMRAP: 10 x DB DL 10 x DB SA ROWS 10 x DB FARMERS HOLD REVERSE LUNGES 10 x DB BICEP CURLS *All with…
READ MOREWOD WOD, May 25, 2019
Follow that leader Metcon (AMRAP – Rounds and Reps) In Pairs – 27 mins 18 x BB Push Press 30/20kg 15/12 x cal row 12 x Toes 2 Bar 200m SB run ( 100 / 100 ) 9 x Devils Press 22.5/15kg x 2 Movement 4 Movement
READ MOREWOD WOD, May 24, 2019
Fruity Friday Warm-up 30sec bike 30sec Glute activation 30sec Lat activatiion 30sec Heavy SA KB hold x 2 Extended WOD prep (do this after deadlifts) EMOM 5 1 DB squat + 15 DU *Adding 1 squat each round Deadlift (Weight) Every 2:30MOM x 6 Sets Set 1 : 5 @ 55 % Set 2 :…
READ MOREWOD WOD, May 23, 2019
Pace the Ace Much like last Thursday, the goal is consistency and sustainability. Warm-up 1 mini tabata round of workout *push up instead of burpee for warm up Metcon (AMRAP – Reps) EMOM 24 (4 rounds): 1- 45sec ski 2- 5-10 burpees ( 30s cap ) 3- 45sec bike 4- 5-10 burpees 5- 45sec row…
READ MOREOlympic Weightlifting WOD, May 23, 2019
Cycle 4: Jerks & Pulls Week 4 Snatch (Weight) 5mins to work upto 60% Then, every 2mins 5×2 @ 60% + 7.5kg Metcon Press in Jerk split EMOM 5 – 5 reps *barbell only Clean and Jerk (Weight) Every 3mins 1x (2+2) @ 55% 1x (2+2) @ 65% 3x (1+2) @ 70% + 7.5kg (2+2)=…
READ MORECrossFit Kids WOD, May 23, 2019
Crossfit Teens Warm-up Hungry Hippos Clean tech 1 round PVC + 1 round bar (light!) – Dead (5 count to power pos) – Shrug series – high hang/hang/mid shin – High pull series – high hang/hang/mid shin – Power clean – high hang/hang/ground Power Clean (Weight) E2MOM 5×5 *No skills in between, focus on tech…
READ MOREWOD WOD, May 22, 2019
6 Pack Cindy Gymnastics Handstand skill progressions – repeat from 2 weeks ago. All things handstands and their progressions – Repeat from 2 weeks ago With a buddy: Step 1: Laying down flat HS, hands on wall Step 2: Pike position HS hold, feet on floor against wall Step 3: Pike position HSPU (focus on…
READ MORECrossFit Kids WOD, May 22, 2019
Crossfit Kids Warm-up Agility warm up – Mini course, relay race between teams! Running flow – high knees – butt kicks – frog jumps – super mario Skill Jumping – Broad jumps – Hurdles – Plates Metcon OBSTACLE COURSE!!! – Ladders – Hurdles – Under/over benches – Bear crawl lap – Agility run (cones) Game
READ MOREWOD WOD, May 21, 2019
Strength and Conditioning Get Strong + Breath Heavy ! Warm-up 2 rounds – pairs on rower/bike: 1- 1min Row 2- Glute activation (30/30) *each change perform 5 air squats Back Squat (Weight) Every 3mins: 1×6 @ 50% 1×5 @ 60% 1×4 @ 70% 4×6 @ 75% ( No load change ) Metcon (Time) Rowing conditioning…
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