SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Sprint & Agility Week 7 Sprint Warmup Drills on Sprint Mechanics 1x100m Hill Sprint at warmup pace 2 x 100m, 3 x 60m, 4 x 40m Hill Sprints at sprint pace Sprint Cool down TUESDAY Team Power Linda 10-9-8…-1 Deadlift @ 150% Bodyweight Bench Press @Continue reading “Training July 17th – 23rd”
Category Archives: CrossFit WODs
Training July 10th – 16th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Sprint & Agility Week 6 Sprint Warmup Drills on Sprint Mechanics 1x100m Hill Sprint @ warmup pace 6x100m Hill Sprints @ sprint pace Sprint Cooldown TUESDAY Drills and instruction on the Air Squat and Pushup. -then- 8 Tabata rounds each of: Squats Pushups Situps Kettlebell SwingsContinue reading “Training July 10th – 16th”
Training July 3rd – 9th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Only one 11:30 AM class today “1775” AMRAP 60 17 Power cleans @ 135/85# 75 Air Squats After each round break down your bar. Carry the bar 200m away. Put it down. Return and get one plate. Carry it to the same spot, 200m away. PutContinue reading “Training July 3rd – 9th”
Training June 26th – July 2nd
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY 12 Min to Find a 1 RM Front Squat -then- AMRAP 9 3 Front Squats @ 95/65# 3 Toes to Bar 6 FS 6 TTB 9 FS 9 TTB … Scored by total reps of FS and TTB. After the Workout: 60 Kroc Rows @Continue reading “Training June 26th – July 2nd”
Training June 19th – 25th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Sprint & Agility Week 3 Run 400 m easy, 200 m hard, 200 m easy, 100 m hard, 100 m walk Instruction and Drills on Change of Direction 2 x 60’-30’-60’ Shuttle @ 80%, 90% effort 6 x 60’-30’-60’ Shuttle Immediately upon completion of final sprint:Continue reading “Training June 19th – 25th”
Training June 12th – 18th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Sprint & Agility Week 2 AMRAP 1 min Front Squat @ 205/140# -then- -Sprint Warmup: 200m Backward Run + 200m Skip -2x 80m Hill Sprint @ 80%, 90% effort -7x 80m Hill Sprint -Cooldown:300m Walk, 6 Backward Lunges every 50m -4 min of static stretching: KneelingContinue reading “Training June 12th – 18th”
Training June 5th – 11th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Sprint & Agility Week 1 AMRAP 1 min Back Squat @ 225/155# -then- -Sprint Warmup: 400m Skip -2x 50m Hill Sprint @ 80%, 90% effort -8x 50m Hill Sprint -Cooldown:300m Walk, 5 Air Squats every 50m TUESDAY Partner Chipper 50 Chest to Bar Pullups 60 SnatchesContinue reading “Training June 5th – 11th”
May 29th – June 4th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Memorial Day Only 1 class at 4:00 PM “Murph” 1 mile Run 100 Pull 200 Push ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. TUESDAY 6 Rounds For Quality (not time or load)Continue reading “May 29th – June 4th”
Training May 22nd – 28th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY 12 minutes to find a max effort Weighted Pushup -then- 4 RFT 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters TUESDAY 15 minutes to find a 1RM in the complex: 4-Sec Pause Front Squat + Front Squat -then- 20 minutes to find aContinue reading “Training May 22nd – 28th”
Training May 15th – 21st
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY 12 minutes to find a 5RM Shoulder Press -then- AMRAP 20 12 Box Jumps at 18-20″ 12 Push Press @ 105/70# 100 m Single Arm Farmer’s Carry @62-88# / 44-53# *Must use a different box for every round of Box Jumps and a different kettlebell forContinue reading “Training May 15th – 21st”