IS IT SUMMER YET Warm up 10 banded good mornings 16 side to side Sball with a DB 12,15,20 lbs (torso rotation) 12 ps single leg glut Bridges 12 ps Split squat palloff press Snatch review Power Snatch Complex On the 1 min 15 sec x 5 Sets: 1 Hang Power Snatch 2 Power Snatches…
LOOK BACK IN YOUR BOOK TO MARCH 17 2019 “DOUBLE DT” HALF 2016 CROSSFIT GAMES INDIVIDUAL 6 rounds for time 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Add a rest period after each round to stretch or do 200 m of cardio In the 2016 CrossFit Games, “Double DT” was programmed as…
FUN DAY SATURDAY, WEAR LONG SOCKS FOR ROPE CLIMB Pick a 8 min AMRAP …… COUNT YOUR REPS RUNS COUNT AS 10 REPS WOD 1 12 WallBall (20/14) 200m Sprint 10 Push Ups or Dips WOD 2 9 Front Squats (135/95) 11 Burpees Over Bar 15 Swings (70/55)MW 200m Run WOD 3…
WARM UP surprise core extravaganza 10 rollups, try single leg 10 reverse curls into wide leg landing 10 ps side planks elbow to knee 10 full plank alternating arm and leg lift 10 ps s L slam ball 10 sp s L palloff press STRENGTH/ SKILL 10 MIN 1.HSPU 2. Beat swing…
AMAZING SUSHI AFTER THE LAST FRIDAY NIGHT LIGHTS Warm up ball butt release 2 min per side t- spine opener (peanut) work top down. STANDING PEC RELEASE 10 ps sots press (small weights, look where your turning) 3 rounds battle rope row hanging shoulder retractions Bottom up Bench press, start at bottom, keep your 5…
TUESDAY AFTER LONG HOLIDAY CAN BE A REGULAR WOD WHICH IS “MURPH” “MURPH” 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN TREAT THIS LIKE 20 ROUNDS OF CINDY
NO CLASS TODAY WHEN A HOLIDAY FALLS ON A MONDAY AND AS IT THE MOST IMPORTANT DAY OF THE YEAR TOMORROW REMEMBRANCE DAY WHERE OUR HEROS FOUGHT AND DIED FOR US IN THE LINE OF DUTY YOUR WORKOUT TODAY IS TO FIND A MEMORIAL AND REMEMBER.
NOVEMBER 11 IS A HERO WOD WE DO EVERY YEAR TO HONOUR OUR WAR VETERANS FOR DIEING FOR US IN THE LINE OF DUTY. THIS WOD HURTS, THAT’S THE POINT! TODAY WE WOD WITHOUT COMPLAINING JUST REMEMBERING. OPEN GYM FROM 9:00 AM – 11:00 AM TO DO THIS WORKOUT WOD AT 10:00AM …
LAST 20.4 WOD. PLEASE COME OUT TO CHEER YOUR TEAM ON AND/OR DO THE WORKOUT! ORDERING SUSHI TO FOLLOW! EVERYONE DO 20.4
EMOM every 5 minutes STOP and do a floater more Partner WOD: 100 double unders/ 200 singles 30 thrusters (95/65lb) Run 400m 30 toes to bar/ rings/toe to dowel on floor Run 400m 100 pushups/snake or target Run 400m 30 toes to bar Run 400m 30 thrusters (95/65lb) 100 double unders *Split…