Archive for March 2019

19.4 Testing during normal class times. 5am, 6am, 12pm and 430pm  

Warm Up: Long Track + KettleBell Tap Game Mobility: Banded Lat Stretch 45sec each side Couch Stretch 45sec each side WOD:  20min EMOM Practice #1 Odd: Clean and Jerk 3 rep, 30-40% Even: 5 Burpees Practice #2 Odd: C2B Pull Ups, 30 sec attempts/reps Even: Double Unders, 30 sec attempts Practice #3 Odd: Thrusters 3reps,…

Warm Up: With a Partner for 12min, One person Rows 500m, while the other completes 20 HollowRocks 20 SuperMans 20 Single Leg Vups (10 each leg) SWOD:  Back Squat, build to heavy 5 rep WOD: For Time: 1000 Meter Row/Run 50 Wallballs (20/14) 30 Toes to Bar Mindset:  “Tell me and I forget. Teach me…

Warm Up: Group Stretch then with a partner AMRAP 5: Sprint to Opposite End of Room 10 Plate Hops Sprint Back to Start , Then Back to Plate 5 Burpees to Plate Metcon Prep: 2 rounds with empty bar, 10 each DL + Shrug + MC + FS + SP + PJ Followed by 2…

Warm Up: 3 rounds, 100m Unilateral Farmer Carry, 10 Banded Side Shuffle, 10 Banded Russian KB Swings, 10 Crosshacks, 10 Scap Pull Downs, then group stretch Mobility:  Wrist Stretch + Child’s Pose 30 seconds each SWOD:  Bench 5×3 building alt with Sled Push AHAP, Down and Back WOD:  AMRAP 20: 5 Pull-ups 10 Push-up 15…

Saturday 9am Class, BRING A FRIEND for FREE  Please register for the playroom via your PushPress app. WOD:  Teams of 3 AMRAP 25: 12/9 Calorie Assault Bike 12 Kettlebell Swings (53/35) 9 Burpees Complete full rounds before switching   Mindset: “As you start to walk out on the way, the way appears.”

CrossFit Open 19.3 Testing during 5am, 6am, 12pm, 430pm

Warm Up: 4 rounds with a light plate, 10 reps each G2OH, Burpee to Plate, Sit Ups, OH Lunge, 100m jog Mobility: 3 rounds, 5 squat therapy alt with Down Dog to Up Dog Pigeon Pose, 30 seconds each leg WOD:  Goat Day 20min EMOM Practice #1 Odd: 5 Bar/Ring MU Even: 5 Power Snatch…

Warm Up:  3 rounds of CrossFit + Group PVC Mobility:  Lat Stretch SWOD:  OverHead Squat, build to single WOD:  AMRAP 12: 5 Strict Pull-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65) Mindset: Awkward and clumsy is not just OK. It’s part of the way.

Warm Up:  Line Drills Quad Stretch & Straight Leg Kicks Down Lunge Back Side Lunge & Cradle Stretch Down Bear Crawl Back Walking Samson & Walking Spidermans Down Reverse Bear Crawl Back High Knees & Butt Kickers Down Crab Walk Back Mobility:  Ankle Stretch + Calf Stretch Metcon Prep:  3 rounds, 4 Calorie Bike 4…