Saturday July 29 2017
PARTNER TRAINING Teams of 2 For Time (40 min cap) Run together. Divide work evenly with one athlete working at a time. OTHER ATHLETE MUST HOLD WALL SQUATS OR HANGS FROM RIG WHILE WAITING FOR TURN Start at any station but stay in order. Buy-In double block run with partner passing mb Then 5 […]
Friday July 28 2017
WARMUP banded leg series plus ankle Tere major ball release and pec 1 mim per area 3 tempo push ups 3/0/3 10ps walking lunges come up on toes 2x banded squat holds 20 secs 5 target burps FUN FUN FUN TIME CAP 30MIN??? ISH 4:00 Mins work/2:00 Mins rest Start each round with a 200m […]
Thursday July 27 2017
15 WEAK SKILL OR MISSED STRENGTH TEMPO and ISO conditioning 3-5 sets 10 ps ZIG ZAG lunges 10 ps towel drags weighted or not 10 ps frontal plain towel drags weighted or not 5 negative pull ups 10 ps box steppe with torso twists, banded 3 min cardio bike, run, row, skip
Wednesday July 26 2017
SEE YOU TONIGHT FOR RELEASE AND MOBILITY WARMUP 10 ps dowel SL Good mornings, lead with back heel 10 MB heel rolls 10ps SASL Band pulls 10 ps SL Sit to stand band around knees 3x 10 sec Yielding ISO lunges 5 point lunge Strength 10-15 min 1 rm Turkish set ups WOD AMRAP […]
Tuesday July 25 2017
Lifting tonight….Crossfit… Spectator Sport….love it Warm up banded hamstring release 1 min per side banded hip floss 1 min per side 20 jumping jacks 5 jump knee tucks 10 ps lunges 3/0/1 tempo 10 mouton climbers 10 plank with rotation 10 burps STRENGTH Deadlifts 3-3-3-3-3 (build up in weight; NO dropping bar at top […]
Monday July 24 2017
Let’s have some fun today Bench mark workouts! There are 3 here pick 1 ! Warm up 30 sec release with Ball on chest, lats upper traps band releases on legs and arms mini band activation for hips and shoulders 2x bear crawl 2x crab walks SL SL banded pull backs 5 bottom up push […]
Saturday July 22 2017
Partner training at it’s nicest Cardio event….. oh such fun then Partner up and finish the following 50 box jumps, 30-in. box 50 kettlebell swings, 2 pood 50 knees-to-elbows 50 wall-ball shots, 30-lb. ball 50 burpees then Core extravaganza
Friday July 21 2017
MICHELLE WAND…. HAPPY BIRTHDAY !! Went back into the archives and dug this picture up of you showing off your new Crossfit Shirt after winning the sock contest! Well you have come a long way since then, Michelle, being last in the wods, finding 400 m run challenging to NOW…. chasing your dreams of going […]
Thursday July 19 2017
WARM UP ASSESSORY BELOW Weak skill or Missed Strength We will modify anything…. so done worry ! METCOM Chooses 10 hill sprints ratio 10 work 50 sec rest 2. Marine drive and back with or without burps, vests, mb plus functional assessory work Bicep curls ISO lunges 10 sec holds 10 ps towel […]
Tuesday July 18 2017
Lifting tonight and someone excited !!! Warm up Line work Gymnastic skill, 10 minutes SCALE with inverted push ups on or push ups on floor HSPU side taps order of difficulty wall walk to face wall – tap face away from wall – tap turn on wall move into 1 arm hold facing away […]