Saturday November 2 2019
Oh it’s that time again ” Tabata time” 30 minutes includes rest Work 20 seconds rest 10 seconds for 4 mins of each exercise Goublet side step ups over boxes ball slams single arm Sots Press…squat down, then press a kettlebell or Rotationally overhead weighted Good mornings …. use bands In supine […]
Monday December 2 2019
Picks from our very first exams party Warm up 5 cat cow 6 ps chest openers from kneeling 10 ps Banded bird dogs, around foot and hand 10 wall angles in squat position 10 deep squat on wall with dowel pullovers 10 knee drops side to side while pulling knee over with opposite hand […]
Friday November 1 2019
COME IN TONIGHT TO CHEER OR DO 20.4 WITH YOUR TEAM ! EVERYONE DO 20.4
Thursday October 31 2019
Happy Halloween and Crossfit 20.4 SADLY THIS RACE WILL NOT BE RUNNING ANYMORE…. *Choose you weakness, and choose a WOD 1 or 2 I suggest ROPES! OR DO 4-8 reps or 20-30 second hold. Examples: strict/kipping T2B, db strict press, MU, L-sit hold, hollow hold, ring dip, V-up. *15 minute time cap Ropes […]
Wednesday October 30 2019
Warm up 10 banded good mornings 10 banded monster walks sideways 10 stability ball exchange 10 frontal plain ball exchange 10 renegade rows with push Back squat 2×8@ 70-73% 2×4@80-83% 3×1 @90-95% WOD 1 8 minute AMRAP: 8 alternating single arm db burpee clusters (50/35lb) 8 toes to bar WOD 2 Metcon Class […]
Tuesday October 28 2019
Weight pinch not easy to hold on too! CHIPPER TUESDAY Conditioning BREAK UP INTO TEAMS OF TWO “Fight Club” 3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Power Cleans 1:00 – Box Jump Overs/ STEP UPS 1:00 – Pull-Ups (chin over), BANDS, JUMP PULL UPS FROM BOX 1:00 – Assault Bike Calories […]
Monday October 27 2019
THE MORNING GANG AFTER 20.3, EVERYONE IS SMILING Warm up Big 6 shoulder band work 5 cat cow 10 ps elbow opener in plank / knees 2ps cartwheels dominant and non dominant side 2x duck walk latt and forearm release with peanut 18 Banded Good Mornings 15 x 4-Count Flutter Kicks 12 Glute […]
Sunday fun day October 27 2019
LOOK BACK IN YOUR BOOKS TO FEBRUARY 24 2019 Open Workout 19.1 If not done Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb. wall ball to 10 ft. W 14-lb. wall ball to 9 ft. Nicole Run 400 meters Max rep Pull-ups.. instead of pull […]
Saturday October 26 2019
PARTNER WODS … SO FUN EMOM every 5 minutes 1 rope climb per person Crossfit Partner WOD 5 rounds of 40 cal row 30 renegade rows with punch to ceiling 20 burpees over partner in a plank 10 Dbell power clean + split jerk *35 minute time cap *Split up reps as desired. […]
Friday October 25 2019
Open 20.3 tonight at 6:00pm, come early and warm up and get into your heats. CAPTIANS ARE JEFF, OLIVIA, EMILY AND PHAE. Do 20.3 Everyone RX WOMEN For time: 21 deadlifts, 155 lb. 21 handstand push-ups 15 deadlifts, 155 lb. 15 handstand push-ups 9 deadlifts, 155 lb. 9 handstand push-ups 21 deadlifts, […]