In teams of 4: Rotate through each of the following stations 3 times: Run 400 meters AMRAP DB Squat Clean Thruster (35/25) AMRAP AB Mat sit ups AMRAP Burpees Partner 1 heads out for the run. Partners 2,3 & 4 complete AMRAP at each of their stations until Partner 1 returns. When they do, everyone…
A. Deadlift Build to a heavy single in 20 minutes B. Complete as many rounds as possible in 15 mins of: 9 Deadlifts, 155/100 lbs 12 Push-ups, Games style 15 Box Jumps, 24/20 in Post total rounds. Bob Harper does “Fran” – video Former NHL Player Scott Thornton Opens A Box – Crossfit Journal Pat,
A. Front Squat 3-3-3-3-3 Build to a heavy triple B. 21-15-9 reps of: Wall Balls Toes-to-Bars Post total time. Solving the Front Rack problems- MobilityWod.com
A. Skill/Practice: Hang Power Snatch (video demo) B. 5 sets for time: 10 DB Hang Power Snatches(50/35) 20 KB Swings (24kg/16kg) 30 Double Unders Scaling Options Will Be Available From Your Coach Articles: The effects of alcohol on the body – Huffingtonpost.com Snow Art – Simon Beck Chris, Getting ready to Push Press!
HAPPY NEW YEAR!!! WOD: “Cindy” Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Squats Todays Schedule: New Years Day Jan 1: No AM classes, 12pm, 5:30p only!!! Wednesday, January 2nd the usual class schedule will resume. Article: “Why CrossFit is the Workout of Choice for Entrepreneurs” by Dan…
New Year’s Eve! “The Baseline” For time: 500m Row 40 Squats 30 Sit ups 20 Push ups 10 Pull ups Rest, Then 21-15-9 reps, for time of: Thruster, 95/65 lbs Burpee Scaling Options Will Be Available From Your Coach Holidays Schedule: New Years Eve, Monday Dec 31: 9am, 10am, Open floor 11a-12pm, No Evening Classes…
Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller…
“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a…
A. Burgener Warm Up B. Strength/Skill: Clean, find your 1RM, or practice technique C. “Annie” 50-40-30-20 and 10 rep rounds; for time of: Double-unders Sit-ups Videos: The Burgener Warm Up – CrossFit “The Clean” with Miranda Oldroyd and Zach Forrest Noon Class Kettlebell Swings,
A. Back Squat 5-5-5-5-5 B. Tabata Mash-Up of: Wall-balls 20/14# KB Swings (24/16kg) Videos: Dancing With His Daughter – CrossFit Journal Meet Lindsy Smith – CrossFit Journal James, Kettlebell Swings
