WOD WOD, May 8, 2019
Buddy Barbell Bonanza Warm-up A) 1min Partner stations Partner 1 rowing Partner 2: 5 1-arm russian swings + 5 KB strict press (each side) R1 – 5 beat swings R2 – 5 knee raises R3 – 5 pull up B) Coaches Call BB tech Metcon (Time) IN teams of 2 : For time Buy in…
READ MORECrossFit Kids WOD, May 8, 2019
Crossfit Kids Warm-up Farmers and lumberjacks Animal flow – shoulders – inchworm walks – bear crawls – crab walk Skill Hanging – bar – Hang – Swing – hollow to superman – Knee raises – Assisted pull ups Metcon In pairs – movement for movement! 5 ring rows 5 burpees 10 alternating lunges Game
READ MOREWOD WOD, May 7, 2019
International leg Day Warm-up Groups of 3 (30sec each station) 4 sets 1- Bike 2- Banded squats 3- Mountain climber w/ rotation 4- Rolling lats (Alt rounds between R & L) Front Squat (Weight) Every 4mins for 3 sets: 12 Front squats + 20-30 Second DBall March *Sub maximal weights *Rough guide: 50/60% (depending on…
READ MOREWOD WOD, May 6, 2019
Sunday Funday…on a Monday It would be rude not make up for a missed Sunday Funday class….. Warm-up Handstand Prep 101 Gymnastics All things handstands and their progressions: 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…
READ MORECrossFit Kids WOD, May 6, 2019
Crossfit Pre-Teens Warm-up Cone Grab Flow warmup – out and back run – high knees – butt kicks – Bear crawl – Inchworm walk Shoulder Press (Weight) Shoulder press E2MOM 5 x 5 Metcon (Time) 3 rounds each for time ***In pairs – round for round tag in and out with buddy*** 10 air squats…
READ MOREWOD WOD, May 4, 2019
BARBARA : Team style Metcon (AMRAP – Rounds and Reps) AMRAP 30 Teams of 3 Partner 1: Rowing max distance Partners 2,3: Working through "Barbara" Barbara – 5 rounds of 20 Pull ups 30 Push ups 40 Sit ups 50 Squats *Rotate the rower however you like *Once Barbara is finished, 2 people can rest
READ MOREWOD WOD, May 3, 2019
Friyay Highday Warm-up 1) 20sec on/10sec off x 2 sets Lat activation Glute activation Banded squats/ R2: Med ball squats (wall ball position) Russian swings/ R2: American swings 2) Barbell Technique Clean (Weight) Every 2:30mins for 5 sets Squat clean + 2 jerks *working upto no heavier than 80% CJ Metcon (Time) With a partner…
READ MOREFriday Feelzzz WOD, May 3, 2019
I’m A Cowboy Baby Warm-up 1) Lat foam roll – 2mins per side 2) 30sec on/30sec off x 2 sets Lat activation Glute activation Banded squats/ R2: Med ball squats (wall ball position) Russian swings/ R2: American swings 3) Barbell Technique Metcon (Weight) Clean + 2 Jerks Every 2:30 x 8 sets Sets 1-5: Working…
READ MORECrossFit Kids WOD, May 2, 2019
Crossfit Teens Warm-up Fish game rower – 2 rounds Pressing/chest 2 rounds – Inchworm walkouts with push up x 5 – Shoulder taps (10x) – Baby walk (1 lap) Roxanne (burpee on Roxanne) Bench Press (Weight) E2MOM 5×5 Pull up drilling in between sets Metcon (AMRAP – Rounds and Reps) 14min AMRAP *in pairs, round…
READ MOREOlympic Weightlifting WOD, May 2, 2019
Cycle 4: Jerks & Pulls Week 1 Snatch (Weight) 5mins to work upto 60% Then, every 2mins 5×2 @ 60% Metcon Press in Jerk split EMOM 5 – 5 reps *barbell only Clean and Jerk (Weight) Every 3mins 1x (2+2) @ 50% 1x (2+2) @ 60% 3x (1+2) @ 70% (2+2)= 2 cleans + 2…
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