Archive for February 2019

Warm Up: Group + Mobility and Movement Review WOD: 19.2 www.games.crossfit.com

Warm Up: 14min, EMOM 1 burpee, 2 push ups, 3 jump squats, 4 lunges, 50ft shuttle sprint Mobility: Hip Stretch WOD: Goat Day Practice Option 1: On the Minute x 20 Odd Minutes: 30 Seconds Double Under Practice Even Minutes: 3-6 Handstand Push-ups Practice Option 2: On the Minute x 20 Odd Minutes: 1-2 Ring…

Warm Up: Short Track followed by 3 rounds, 5 squat therapy, 10 leg swings, 10 lunges Mobility: Lat Stretch + Chest Stretch SWOD: 3 Position Power Snatch, build to a moderate complex WOD: For Time: 50 Box Jump Overs (24/20) 40 Pull-ups 30 Power Snatches (115/80)

Warm Up: Group Ankle and Wrist Stretch, followed by 3 rounds empty bar, 5 reps each DL + PC + FS + PP + Thruster Metcon Prep: 2 rounds, building weight on DL 5 DL 6 Burpee 6 Cal WOD: 5 Rounds, On the 4:00: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 15/12 Calorie Assault Bike

Our kids fitness sessions run 5 weeks long, for an hour each week. We make Fitness FUN for kids ages 5-11 by creating positive fitness habits. Class times are focused around age appropriate movements, agility, strength and games.  Space is limited and they fill up fast. Register here: https://crossfitlcvalley.pushpress.com/open/event/cal_5ebbd880bb9deb?framed=0

Warm Up: Dynamic Group + 2 rounds of CrossFit (10 each, Pull up, Push Up, Air Squat, Lunge) SWOD: Clean Complex, build to heavy set 1 Power Clean + 1 Hang Clean + 1 Split Jerk WOD: AMRAP 15: 45 AbMat Sit-Ups 30 Dumbbell Hang Clean and Jerks (50/35) 15 Dumbbell Goblet Squats (50/35)

Warm Up: Partner Rowling Movement Review: WOD: ” Goat Day ”  

Warm Up: Long Track Mobility: Ankle Stretch + Couch Stretch Metcon Prep: 1 round, 5 Power Snatches 5 Overhead Squats 5 Hang Power Cleans 5 Calorie Row 10 Double Unders *build to WOD weight 1 round, 3 Power Snatches 3 Overhead Squats 3 Hang Power Cleans 3 Calorie Row 10 Double Unders *with WOD weight…

Warm Up: 3 rounds, *with a plate 10 reps G2OH, Burpee to Plate, OH Lunge, Russian Twist Mobility: Child’s Pose alt with Pigeon Pose SWOD: Deadlift, Build to Heavy Set of 3 WOD: 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95)

Warm Up: 4 min Partner Ab Mat Relay then, 3 Rounds Junkyard Dog Mobility: Front Rack Stretch Squat Therapy SWOD: Back Squat 5×5 WOD: For Time: 75 Wallballs 35/25 Calorie Assault Bike 10 Rounds of “Strict Cindy”