CrossFit Glendale 2015 In-House Throwdown Today is our In-House Competition Throwdown! 70 athletes, across two divisions, will go head-to-head in three WODs that will put their fitness to the test! Even if you’re not competing, please come on by and cheer on your fellow athletes and friends. Athletes will be checking in at 8:00am with WOD…
A. Overhead Squat- Demo 3-3-3-3-3 B. AMRAP 5 mins 5 Handstand Push-ups (strict if you can, but kipping is allowed) 7 Kb Swings – 53/36 9 Box Jumps – 24/20 rest 3 mins X 2 rounds. Score is Total # of rounds. Start where you left off on round 2. CrossFit Glendale 2015…
Prep for 2k row -Mobility -Technique -Stroke rate -Splits Test: 2k row Finish with :2min Couch stretch Cash out: 100 sit-ups Fit to Teach Episode 9: For the Kids
A. Every minute, on the minute, for 12 minutes: Minute 1 – Roll to Candlestick x 6-8 reps Minute 2 – 20 Double-Unders + 10 Toes to Bar Minute 3 – Hollow Rock or Hold x 30-40 seconds B. Deadlift Build to a heavy 1rep Rest 2-3 minutes between sets. C. Three sets, not…
A. Muscle Snatch 12 min. to find max muscle snatch (don’t cheat on form) DEMO B. For Time 20min cap 10 – 20 – 30 – 20 – 10 Box Jumps 24/20 Sit Ups Wall Ball 20/14 *20min cap Finisher – AMRAP5 – Push Ups – Alternating every 10 with partner …
A Thrusters- Build to 3RM (off the floor) B. 10 min. AMRAP 7 Pull Ups 7 Thrusters (95/65) 7 Burpees 2nd Annual In-House CrossFit Glendale Throwdown 70 athletes, across two divisions, will go head-to-head in three WODs that will put their fitness to the test! Even if you’re not competing,…
In teams of 3, complete 5 sets of: Row 250 meters Max Wall Balls (20/14) Max Plank Hold (top of pushup) While Partner 1 rows 250 meters, Partner 2 performs max Wall Balls and Partner 3 performs a max Plank hold. Once Partner 1 completes the row, everyone rotates up one station. Complete 5 total…
A Bench Press 10-10-10 B. 5 rounds for time of: 3 Deadlifts 205/315 10 Burpees 50 Double Unders/150 Singles (sub for DUs) 2nd Annual In-House CrossFit Glendale Throwdown 70 athletes, across two divisions, will go head-to-head in three WODs that will put their fitness to the test! Even if you’re not…
If you have been to the gym every day this week then you know you have certainly earned a rest day. Take today to mobilize, hydrate, hopefully get some extra sleep and do something you enjoy. Set yourself up for the best recovery possible and get ready to get back in on Friday and Saturday. If you…
Warm-Up 4 Rounds 8 Overhead Squats 8 Hang Power Snatches *Empty Bar or Scale to a PVC A. Back Squat 5×5 All sets at 75% of 1RM B. For Time 50 Wall Balls 20/14 40 Cal Row 30 Burpees 20 Pull Ups Rob Forte and Chris Hogan do Helen – Workout 150107
