Month: April 2019

5/1/19

WEDNESDAY CROSSFIT Strength: EMOM for 7 mins 1 Snatch-1 Hang Snatch-1 OHS Skill: Flight Simulator (7 mins) Practicing DU Adv. 10-20-30-40-50-40-30-20-10 Int. 5-10-15-20-15-10-5 Beg. 2-4-6-8-10-8-6-4-2 Newbies 1-2-3-4-5-4-3-2-1 WOD: 15 minute AMRAP Buy In: 500m row 10 Hang Snatch (95/65) 20 push Ups 10 OverHead Squats (95/65) 20 Box Jumps (24/20) Post: 3×30 seconds hollow rock …
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4/30/19

TUESDAY CROSSFIT Skill: Kipping HSPU and HS Walks (5-7 mins) WOD: 5 Rounds for time: 10 HSPU 20 Kettlebell Swings (70/53) 30 Sit Ups *rest 2 minutes between rounds (you will need to watch your time when you finish) *score is total time to do WOD Post: 3×25 leg raises Boot Camp Strength: Banded Upright …
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4/29/19

MONDAY CROSSFIT Strength (12 min) Clean tech (heavy) Skill: EMOM for 5 mins 3 Strict PU- 5 Dips or Strict CTB WOD: For time: 25-20-15-10-5 Front Squats (115/75) Burpees Post: 3×50 bicycle abs Boot Camp Strength (12 min) A1:Single leg DL 4×12 A2:KB kickbacks 4×12 Skill: EMOM for 5 mins 10 R. Rows + 8 …
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4/27/19

SATURDAY COMMUNITY WOD 40 min AMRAP 800M MB Run (20/14) Hill or light 100M Lunge around the building 50 Slam Balls 800M run (no MB) 10 Wall Walks 2 Rope Climbs or 20 Ring rows

4/26/19

FRIDAY CROSSFIT Endurance: 1 mile Run for time (copper penny-back garage door everyone) WOD for time: 50 Double Unders 50 TTB 50 Burpees 50 Box Jumps Post: MB Side to side 3×50 Boot Camp Endurance: 1 mile Run for time WOD for time: 150 Single Unders 50 TTB 50 Burpees 50 Box Jumps/step ups Post: …
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