Friday February 26 2017

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…

Saturday February 25 2017

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…

Friday February 24 2017

  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

Thursday February 23 2017

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…

Wednesday February 22 2017

  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…

Tuesday February 21 2017

Rachel teaching lifting tonight ……be there  warm up 2x Bar warm up, very light   10 push presses 10 rows 10 front squats 10 back squats 10 good mornings 10 mins of Skill ME 5 rds HSPU, flutter kicks wall walks, holds    5 mins of Skipping  50-100 S skips 50-100 Alternating feet 50-100 S…

Monday February 20 2017

Bar warm up Warm up  SAQ fun Strenght 6 rds of: Hang Snatch + Snatch Rest as needed Build over the course of the six sets. Three rounds for time of: 8  Handstand Push-Ups 10ps  S A Overhead Walking Lunge Steps (50/35 lbs)MW 12 Chest-to-Bar Pull-Ups/ rings- bands    C. 6 min AMRAP  For time:…

Saturday February 18 2017

Warm up  “Karen” 150 Wallballs for Time 14/20/ MW stretch  “little Karen” Scaled  150 Wallballs for Time 14/20/ MW Teams of 2 For Time Divide the work evenly with one athlete working at a time. Teams can only row 250m at a time, then switch. Team mate climbs rope during rowing E5MOM run 400 , with…

Friday February 17 2017

BRING SALLY UP AND BRING SALLY DOWN WARM UP WARM UP  Bring sally up and bring sally down banded shoulder work  CLEAN WORK  Every 75 sec.  for (12sets): 1 Clean Lift-Off to knee, RESET  +1 clean jump, RESET  + 1 Power Clean / USE KETTLE BELLS OR MB Build over the course of the 12…