Wednesday 140820

Posted by on Aug 19, 2014 in Workout of the Day | 0 comments

Wednesday 140820

Dynamic Warm-Up get the body moving Review WOD movements Metcon (Time) 21.18.15.12.9.6.3 Shoulder press, 75/55lbs Rx+ 95/65lbs Pulls-ups Overhead walking lunge, 45/25lbs plate Tabata bike, 8 rounds

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Michael 140819

Posted by on Aug 18, 2014 in Workout of the Day | 0 comments

Michael 140819

Dynamic Warm-Up get the body moving Bench Mark Hero WOD “Michael” 3 Rounds for time of: 800m Run 50 Hip Extensions 50 Sit-ups (abmat) Stretch/hydrate

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Monday 140818

Posted by on Aug 17, 2014 in Workout of the Day | 0 comments

Monday 140818

Dynamic Power clean warm up 3 Rounds of: 5 Jump shrug 5 Power cleans pos 1 5 Power cleans pos 2 5 Power cleans pos 3 WOD 20 Minute AMRAP of: 3 Power cleans, 185/125lbs 6 Ring dips 9 Box jumps, 30/24″ 27 Double unders...

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Sunday 140817

Posted by on Aug 16, 2014 in Workout of the Day | 0 comments

Sunday 140817

Schedule: 10am WOD 3:30-5pm CrossFit Total and open gym 3:30-till when ever cook out!! Thruster progressions Set 1 5 front squats, singles 5 front squats, in sequence 5 push press Set 2 5 thrusters, singles 5 thrusters, in sequence Set 3 find working load WOD Row 150 meters 10 Thrusters,75/55lbs Rx+ 95/65lbs Row 150 meters 9 Thrusters Row 150 meters 8 Thrusters Row 150 meters 7 Thrusters Row 150 meters 6 Thrusters Row 150 meters 5 Thrusters Row 150 meters 4 Thrusters Row 150 meters 3 Thrusters Row 150 meters 2 Thrusters Row 150 meters 1 Thrusters Skill/drill weakness strength cardio mobility...

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Partner WOD 140816

Posted by on Aug 15, 2014 in Workout of the Day | 0 comments

Partner WOD 140816

Dynamic Warm-Up get the body moving Review WOD movements Partner WOD 400 meter prowler push, 135/75lbs 150 GHD sit-ups 75 Hand release deficit push-ups 50 Clean & jerks, 135/95lbs After bash: Buddy carry, 200 meters for time!

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Helen

Posted by on Aug 14, 2014 in Workout of the Day | 0 comments

Helen

Ketttlebell Warm-Up Turkish get up, 3 each side. Deadlift, 10x Squat, 10x SDHP, 10x Clean, 10x Swing, 10x Push press Rt/Lt, 10x Snatch Rt/Lt, 10x Bench Mark “Helen” 3 Rounds of: Run 400 meters 21 Kettlebell swings, 24/16kg +32/24kg 12 Pull-ups + chest to bar 100 double unders or 2 minutes...

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Thursday 140814

Posted by on Aug 13, 2014 in Workout of the Day | 0 comments

Thursday 140814

Dynamic Warm-Up get the body moving Warm up to dead lift 3 rep max Deadlift (3 rep max) WOD Every minute on the minute for 12 minutes. 3 Dead lifts, 80% 3 rep max 7 Bar facing burpees Skill/drill...

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