Wednesday WOD 2/14/18
Warm Up: Tabata: Mountain Climbers Air Squats Handstand Hold DB Strict Press Strength: Split Jerk 5-4-3-2-1 WOD: 3 Rounds For Time: 10 Pull Ups 15 Push Press (95/65) 20 Sit Ups
Author: Kristy Park
Tuesday WOD 2/13/18
Warm Up: 2 Rounds: 40ft Bear Crawl 10 Jumping Squats 40ft Broad Jump 10 Strict Press WOD: CrossFit WOD 180204 Hero WOD “T” 5 Rounds For Time: 100m Sprint 10 Squat Clean Thrusters (115/75) 15 KB Swings (70/53) 100m Sprint …
Monday WOD 2/12/18
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Banded Side Steps 10 Goblet Squats 10 Single Leg Deadlifts Strength: Front Squat 3-3-3-3-3 WOD: 8 min AMRAP: 10 Power Cleans (135/95) 10 Burpee Box Jump Overs (24/20)
Saturday WOD 2/10/18
Warm Up: 2 Rounds: 100m Jog 10 Push Ups 10 Jumping Lunges 10 DB Strict Press 10 Single Leg Deadlifts WOD: For Time: 800m Farmer’s Carry (53/35) 400m Front Rack Carry (53/35) 200m Overhead Carry (53/35)
Friday WOD 2/9/18
Warm Up: 2 Rounds: 40ft Crab Walk 10 Banded Side Steps (each direction) 10 Behind the Neck Press 10 OH Squats Strength: Hang Snatch 1-1-1-1-1-1 WOD: CrossFit WOD 180128 For Time: 21-15-9 reps of: Power Snatches (115/75) Box Jumps (24/20)
Thursday WOD 2/8/18
Don’t forget we have Yoga tonight at 6:30 🙂 Warm Up: Tabata: Feet to Hands Jumping Squats Hollow Rocks High Skips WOD: For Time: 800m Run 20 Burpees 20 Wall Balls (20/14) 20 Burpees 800m Run
Wednesday WOD 2/7/18
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Banded Side Steps (each direction) 10 Split Squats 10 Leg Lifts 10 Single Leg Deadlifts Strength: Pause Back Squat Pause for 2 seconds at the bottom of each rep. Work at 75% …
Tuesday WOD 2/6/18
Warm Up: 2 Rounds: 40ft Bear Crawl 10 Jumping Lunges 10 KB Swings 10 Single Leg Deadlift 10 Strict Press WOD: “DT” 5 Rounds For Time: 12 Deadlifts (155/110) 9 Hang Power Cleans (155/110) 6 Push Jerks (155/110) Cash Out: …
Monday WOD 2/5/18
Warm Up: Tabata: Mountain Climbers Jumping Squats Bottoms Up KB Press Handstand Hold Strength: Push Press 2-2-2-2-2 WOD: For Time: 10-8-6-4-2 reps of: Thrusters (135/95) 50-40-30-20-10 reps of: Double Unders (2:1 singles)
Saturday WOD 2/3/18
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Air Squats 40ft Butt Kickers 10 KB High Pulls 40ft High Skips 10 Kip Swings WOD: Every 5 minutes perform: 400m Run 21 KB Swings (53/35) 12 Pull Ups *Do this 4 …