Skill/ Bench Press Every Minute on the Minute for 7 Minutes 5 reps @ 70% Accessory Lift Pendley rows…. Bent Over Row, weight touches the floor each rep, stay in DL position 4 x 5 reps 3 Rounds, For Total Reps in 17 minutes 1 Minute Burpees 1 Minute Power Snatch (75/55 lbs) 1 […]
TEENS CLASS DOING RENEGADE ROWS 15 minutes working on a weak skill…….lifts, gymasitcs etc. then 3 rounds for time of: 250-meter row 21 burpees 21 AbMat lean backs, engage core sit tall and lean back 400-meter run
STRETCH AND RELEASE CLASS TONIGHT AT 6:00PM……..THIS IS A PIC OF THE KIDS CLASS AGES 7-11 LEARNING HOW TO STRETCH Skill Box jumps AHAP 3 3 3 2 1 AMRAP 10 Minutes: – 8 DB Snatch (alternating) – 12 DB Goblet Squats – 15 Lateral Hops over Goblet AMRAP 10 Minutes: – 12 Overhead Squats […]
OPEN GYM TIMES ARE FOR LIFTING, STRETCHING, MISSED WODS, CARDIO. 10 Minutes to work up to a heavy Front Squat 5 Rounds for Time: – 15 KB Swings – 15 Push-ups, – 5 Front Squats 50-60% 1rm from above weight Beginners – scaled down work out 4 Rounds for Time: – 10 KB […]
Against a 7-minute running clock, complete: 500 Meter Row immediately followed by… As many rounds and reps as possible of: 10 Single-Arm Presses (5 each arm- chose weights ) 10 Box Jump-Overs B) 7 minutes – 80 DB Push Press – 400m Walking Lunge c) 7 min AMRAP – 250m Row – 10 KBS […]
Some more of our 6:00am gang……DID YOU KNOW WE OFFER 6:00AM MONDAY TO FRIDAY? NO MORE EXCUSES A) 3 sets, not for time – 10 Single Leg DB Deadlift each leg (athlete chooses load) – 10 Single Leg Alternating Broad Jumps (5 per leg) for distance B) L-Sit Hold: – Accumulate 2 minutes, minimum […]
JOSH FROM THE TEEN PROGRAM CLIMBING TO THE TOP TODAY REST DAY FOR CROSSFIT IF THIS IS NOT YOUR REST DAY DO A MISSED WOD Weak skill 15 min or missed wod Then FT Metcom 1 mile run 30 weighted hip bridges use db or barbell 1000 m row 30 weighted burpees 10 min bike, […]
Is your shoulder flexibility this good!! See you tonight at Mobility class…. Strenght – O/H squat hold for 2 sec at bottom 4 4 4 4 4 10 Minutes to work up to a heavy Deadlift 1 rm 12 min AMRAP – 12 Russian KB Swings AHAP – 6 DB Man-makers – 6 Box Jumps […]
COME LEARN TO LIFT WITH BRONZE MEDALIST CHRISTINE GIRARD TONIGHT AT 6:00….DROP IN WELCOME WITH LIFTING EXPERIENCE Skill: rope climbs AMAS in 10 min For time: Run 1600 meters 150 Double-unders 50 Burpees Run 800 meters 100 Double-unders 35 Burpees Run 400 meters 50 Double-unders 20 Burpees BEGINNERS VERSION 600 meters 75 single-unders 25 […]
Strength: Bench Press 5 4 3 2 1 add push set to last set. alternate with 6 per side single leg bent over rows using DB, KEEP HIPS SQUARE TO GROUND. wod : WATCH Russian Step Ups – YouTube https://www.youtube.com/watch?v=paGUT49Rvlo 21 15 12 9 Russian step up wieghted AHAS Power snatch or Power clean 135/95 […]
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