A. Back squat: 5-5-3-3-1-1-1 20 min to establish a 1RM back squat B. AMRAP in 12 minutes: 9 CTB Pullups 12 KB Swings (32kg/24kg) 15 Squats C. Weighted Plank Holds: 3 X 30sec 10 Ways to Improve your Squat – BoxLife Magazine On Saturday, July 6th, we will be participating in a worldwide fundraiser known…
9am- Mobility Class Our mobility class will include a series of soft tissue work, stretching, and flexibility techniques to help improve your range of motion. All classes will be structured to take aim at sore spots from previous workouts, the current workout and common trouble areas. Whether you want to stretch after class or warm…
In teams of four, complete the following in congo-line style – you can’t move until the station in front of you is vacant: 30 Calories on the Rower 30 Push Press (65/45 lb) 30 Box Jumps (24/20″) 30 Burpees onto 4″ Platform 30 Wall Ball Shots (20/14#) Wait until everyone is done, then rest 1-minute…
In teams of four, complete the following in congo-line style – you can’t move until the station in front of you is vacant: 30 Calories on the Rower 30 Push Press (65/45 lb) 30 Box Jumps (24/20″) 30 Burpees onto 4″ Platform 30 Wall Ball Shots (20/14#) Wait until everyone is done, then rest 1-minute…
A. AMRAP in 2 Minutes: OverHead Squat (45#/35#) B. For time 50-40-30-20-10 reps for time of Double Unders (Sub 3 for 1 singles) Abmat Sit Ups Walking Overhead Lunge (45#/25#) Finish with AMRAP 2 Minutes: Ring Dips “Hope For Cures: A Family Event” with Jerry Hill –
Paleo Challenge Benchmark WOD Workout #1 – Row 1k – Time Trial Rest 5 minutes Workout #2 – 100 /75 Wall Balls For Time Rest 5 minutes Workout #3 – 50 Burpees For Time Record all efforts separately. Compare from 6/6/13 *Scaling options will be available from your coach in class. *Join us again…
A. HANDSTAND PUSH-UPS (3 X MAX REPS) or 15 Minutes work on progressions that suit to your skill level HANDSTAND PUSH-UP PROGRESSIONS Headstand Kick up to handstand Handstand negitive kipping out of headstand kipping HSPU B. 3 Rounds For Time: 400m Run 21 Kettlebell Swings (53/35) 12 Toes to Bar C. Tabata Push…
A. 21 – 15 – 9 reps of Deadlift (225,155) Box Jump (30,24) B. Finish with 5 rope climbs.
“FRAN” 21-15-9 Thrusters (95/65) Pull Ups Scaling: Thrusters: Choose a weight that allows the workout to be complete in under 10 minutes. Pullups: If unable to perform the prescribed number of pullups, scale the number accordingly or use a band. Fran- CrossFit (Video) “Hope For Cures with Emma Grace” – On Saturday, July 6th,…
