Winners from last week!! Teams of 2 or 3 ……do all wods ……while one athlete is doing the wod the other athlete is doing the below when switch back to where you left off in the wod! match up the numbers….switch on and off. 2x bear crawl 2x crab walk 25 jumping jacks plank jacks […]
Organize with a judge prior to your workout for judging 17.2 or the below workout or part of it! Complete as many rounds and reps as possible in 12 minutes of: SCALED IN GREEN 2 rounds of: 50-ft. weighted walking lunge 16 Toes to bar hanging knee-raises 8 power cleans Then, 2 rounds of: 50-ft. […]
TEENS CLASS TODAY AND 17.2 WILL BE ANNOUNCED AT 5:00PM!!!! YIPPY WEAK SKILL OR MISSED STRENTGH 15 OR 30 MIN “WOD” “GHOST” ONE OF MY FAVOURITES, SEE YOU THURSDAY AND FIND OUT!
Trigger release tonight…..see you then! Do the 5:00pm wod and this will be the reward for your body. Warm up 20 single leg walking deadlifts 20 MB lunges with torso twists 200 m run with MB 6 plank twists 2 x bear crawl 3x cartwheels Strength choose Time 30 sec for 12 rds 30 sec […]
Please do 17.2 If you have signed up to be judged please organize with a crossfit Judge to test you. This can be during a class or before or after a class. A. Deadlift or Bench Press *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – […]
Warm up Dumbells light to moderate weight 10 Renegade rows 10 lying down pull overs 10 hip bridges with weights on hips 10 bicep curls 10 tripec presses hehind head 10 weighted burpees 400 m run with small MB Mobility for shoulders and warm up the Bear complex STRENGTH WOD “Bear Complex” 5 sets […]
IN TEAM OF 3 -4 …….GET 1 PERSON FROM TEAM TO ROW FOR 200 M FOR FEMALE 250 M FOR MALE THIS SETS THE REP SCHEME!!! FUN FUN FUN 3RDS BOX JUMP SIDEWAYS OR SIDEWAYS STEP UPS BURPEES / 1/2 OR BOX DB PUSH PRESS/ MW KETTLEBELL SUITCASE CARRY 200M, 400M 600M / MW OR NO WEIGHT PULL […]
STRENGTH WOD “Bear Complex” 5 sets of 7 cycles of the following movements: Power Clean Front Squat Push Press Back Squat Push Press Rules: *Must complete 5 sets; start smart *May not combine more than 2 movements at a time Ex: No squat clean thrusters *You may push jerk
Some of our Crossfit Teens finging their 1 rm in push press. Great job you guys! 15 min weak skill or strength then wod Scaled in green “For time: 60s Max Calories Rower / Bike / Skip / jumping jacks 50 Push-ups/25 reps Rest 2:00 60s Max Calorie Rower / Bike / Skip / jumping […]
Trigger release class tonight …..need I say more!! Warm up 2x butt kicks 2x r @ l – single leg jumps, land and stick your move 10ps seated kettle bell cross body torso twists skill warm up for Clean and Jerk Strength Every 30 seconds, for 6 minutes (12 sets): Dead-Stop Front Squat […]
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