Friday WOD 2/2/18
Warm Up: 2 Rounds: 10 Banded Side Steps in each direction 10 Single Leg Deadlifts 10 Hollow Rocks 10 Goblet Squats Strength: Front Squat 2-2-2-2-2 WOD: 4 Rounds For Time: 3 Wall Walks 10 Reverse Burpees 40 Double Unders (2:1 …
Author: Kristy Park
Thursday WOD 2/1/18
Don’t forget we have Yoga tonight at 6:30 🙂 Warm Up: 2 Rounds: 40ft Bear Crawl 10 Jumping Squats 10 Push Ups 10 Barbell Rows Skill Work: Rope Climbs – work on the footwork for the rope climb before today’s …
Wednesday WOD 1/31/18
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Reverse Lunges 10 Inchworms 10 Good Mornings Strength: Deadlift 3-3-3-3-3 WOD: 3 Rounds For Time: 200m Run 15 Power Snatches (95/65) 10 Over Unders (30/24)
Tuesday WOD 1/30/18
Warm Up: Tabata: Feet to Hands Atomic Sit Ups Jumping Lunges Push Ups WOD: 5 min AMRAP: 10 Front Squats (75/55) 10 Bar Facing Burpees 3 min Rest 4 min AMRAP: 8 Front Squats (75/55) 8 Bar Facing Burpees 2 …
Monday WOD 1/29/18
Don’t forget to sign up for The Open! Go to games.crossfit.com Warm Up: 2 Rounds: 40ft Crab Walk 10 Banded Side Steps 10 KB Swings 10 Jerk Balances Strength: Clean & Jerk 1-1-1-1-1-1 WOD: Open WOD 13.4 7 min AMRAP: …
Saturday WOD 1/27/18
Warm Up: 2 Rounds: 40ft Crab Walk 10 Banded Side Steps 10 Goblet Squats 10 Hollow Rocks 40ft Broad Jumps WOD: CrossFit.com WOD 171221 20 min AMRAP: 10 Box Jumps (36/30) 15 Single Arm Dumbbell Overhead Squats (50/35) 20 Sit …
Friday WOD 1/26/18
Warm Up: 2 Rounds: 40ft Bear Crawl 10 Air Squats 10 Bottoms Up KB Press 10 Handstand Hold Strength: Push Jerk 2-2-2-2-2 WOD: 7 min AMRAP: 10 Push Press (95/65) 12 KB Swings (53/35) 1 Rope Climb (5:1 Pull ups)
Thursday WOD 1/25/18
Don’t forget we have Yoga tonight at 6:30! 🙂 Warm Up: Tabata: Mountain Climbers Reverse Lunges Plank Hold DB Strict Press WOD: 4 Rounds For Time: 100m Suitcase Carry (53/35) 12 Push Ups 100m Run Extra Credit: Tabata: Ring Support …
Wednesday WOD 1/24/18
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Banded Side Steps 10 Split Squats 10 Single Leg Deadlifts Strength: Back Squat 2-2-2-2-2 WOD: For Time: 1000m Row 50 Wall Balls (20/14) 100 Double Unders (2:1 singles)
Tuesday WOD 1/23/18
Warm Up: Tabata: Feet to Hands KB Swings Single Leg Deadlift Kip Swings WOD: 10 min AMRAP: 9 Deadlifts (135/95) 9 Pull Ups 6 Power Cleans (135/95) 6 Chest to Bar Pull Ups 3 Power Snatch (135/95) 3 Bar Muscle …