Skill of the month test: L-sit hang for time Gymnastics: Handstand/inversion variations -Headstands (pike up and down, straddle up) -forward rolls -donkey kick -press to Handstand WOD: For Time: 3 Rope Climbs/ 6 rope walks 100 ft HS walk/ 10 Wall...
Strength: 4 sets Single Leg Deadlift w/ barbell x8 Super set: Bent Over Row w/Barbell x 10 WOD: "Super Chief" 5 min AMRAP/ 2 min rest- 3 cycles 3 Power Clean 6 Clapping push-ups 9 Jumping Air Squats Lv1: 95/65 Lv2:...
Strength A: Every 90 sec for 6 set 2 Push Press + Push Jerk Strength B: Every 90 sec for 6 sets 3 Hang Power Snatch + 1 Hang Snatch WOD: 3rds- 8 min cap 200 m run 10...
Labor Day Schedule: 9:30 and 10:30am class only! WOD: “Zeus” 3 rounds for time of: 30 Wall Balls, 20/14 lbs 30 Sumo Deadlift High Pulls, 75/55 lbs 30 Box Jumps, 20 in 30 Push Press, 75/55...
Labor Day Schedule: 9:30 and 10:30am class only! WOD: “Zeus” 3 rounds for time of: 30 Wall Balls, 20/14 lbs 30 Sumo Deadlift High Pulls, 75/55 lbs 30 Box Jumps, 20 in 30 Push Press, 75/55...
Strength A: Every 30 sec 1 Jerk x 10 From rack Strength B: Every 3 min Front Squat 3 x 10 @ 65% L3: from floor WOD: 6 rds for time 3 Muscle-ups 12 Goblet Squats Lv1: 25/15 Lv2: 44/25 Lv3: 53/35 To ensure safety...
9:30 and 10:30am Regular CrossFit Strength: Every 3 min for 4 sets 6 Deadlifts WOD: 1 min stations 5x DB/KB Snatch Box Jumps (30/24) Toes-2-Bar 1 min rest 8:30 am Lite N Tite From 0:00-3:00, perform 3 rounds of: 3 pull-ups/jump PU 6...
Strength: Alternating EMOM- 6 rds 3 Strict Pull-ups AHAP 3 Push Press @ 80% WOD: 3rds 50 Unbroken Double Unders 25 Unbroken KBS *unbroken = if you stop in the middle of the set, you need to start...
Warm: -400 m run -Tabata Air Bike -Banded ankle anterior Strength: Every 2 min for 10 5 OHS (rack WOD: Partner WOD 30 Squat Snatch 3k Row Share work Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 To ensure safety and respect of other athletes and coaches,...
Strength/Skill: EMOM 5 3-5 Strict HSPU -as hard as possible (no kipping!) then, Reverse Tabata (10s on/20s off- 8x) L sit- hold WOD: 400 m run Buy-in 5rds 5 Deficit HSPU 10 Weighted Pistols (53/35) 400 m run Cash-out To ensure...