OPEN 19.1
I WORKOUT OF THE DAY If you are registered please hook up with a judge to score your wod and make sure you submit to CAROLYN by MONDAY february 25 2019 LET THE GAMES BEGIN Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb. […]
Friday February 22 2019
WARM UP – MOBILITY Dynamic joint warm-up, stretch, and hip & shoulder activations Clean + Jerk warm-up drills and technique work Warm up with bar 3 position clean (hips, above the knee, below the knee) + 3 Paused jerks (pause for 2s in the dip and the catch) – rest 60-90s between sets – […]
Thursday February 21 2019
ACCESSORY/ Warm up 3 rounds: rest as needed 8-10/side x Bulgarian split squats (load w/ DB or KB by side) 16-20 Alternating bicep curls 20-25 Banded tricep presses Strength 10 x Bench Press – 30 min work 30 min rest alt jumping alternating lunges MetCon 15 or 20 m AMRAP 200 m Run 5 Power […]
Wednesday February 20 2019
New for Wednesday 6:00pm class The 5:00pm class will still be offered until everyone is comfortable with the change. Warm up 10 per side low box single leg jumps 6 per side single arm push on hover on MB 10 elbow plank openers 50 D/U or 100 SS 2 min squat on rig […]
Tuesday February 19 2019
Lifting tonight and chipper this am…. Stephanie and Niki getting ready for the OPENS…. Chipper Tuesday “HERO” WOD “LUMBERJACK” Coach assigns time cap For Time 20 Deadlifts (275/185 lb) 400 meter Run or 20ps mountain climbers 20 Kettlebell Swings (2/1.5 pood) 400 meter Run or 20ps mountain climbers 20 Overhead Squats (115/75 lb) or […]
Monday February 18 2019
MONDAY FEBRUARY 18 THE GYM WILL BE OPEN FOR OPEN GYM FROM 9-11AM WODS ON BOARD OR DO ONE YOU MISSED ENJOY YOUR FAMILY AND FRIENDS
Sunday fun day February 17 2019
MONDAY FEBRUARY 18 THE GYM WILL BE OPEN FOR OPEN GYM FROM 9-11AM “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 […]
Saturday February 16 2019
Is it summer yet MONDAY FEBRUARY 18 THE GYM WILL BE OPEN FOR OPEN GYM FROM 9-11AM Warm up “AIR FORCE” EMOM do 4 burpees after finishing your reps 2010 CROSSFIT GAMES WOD Start with 4 burpees partners work together. Finish work then do your burpees that were accumulating during wod. Each […]
Friday February 15 2019
Warm up 5 mapmakers with body weight 10 hollow rock 10 bridge pull overs 10 squats using dowel for 3 point alignment 10 side to side lunges with dowel Strength 5 5 5 5 5 5 Tempo front squats 0/0/5 5 sec slow up 8 Dumbell muscle cleans …. love these MetCon 10-9-8-7-6-5-4-3-2-1 […]
Thursday February 14 2019
HAPPY VALENTINES DAY Warm up banded glut walks banded plank walks 10 sp 1 arm O/H walking lunges 10 lat pulls ups Strength Sumo Deadlifts – 5 rounds of 5 – Small Increase and push set on final round 5 T2B or 7 knee to elbows BUY IN 8X farmer carry ASAP, if […]