Archive for April 2019

Warm Up: 2 rounds CrossFit (10 each, push up, pull up, sit up, air squat) then, Group PVC SWOD:  Power Clean to Push Jerk Touch and Go 5×5 building WOD: 3 Rounds in under 20min 100 Double Unders 25 KB Swings 53/35 15 Burpees to 6″ Target   Mindset: Love Challenges, Be Intrigued by Mistakes,…

Warm Up: 3 Rounds, 6 Shoulder Taps, 8 Jump Squats, 10 Lunges, 12 Single Leg DL w/ Light DB Mobility: Hamstring Stretch alt with Quad Stretch 30 sec each side Followed by Banded Good Mornings 15 reps SWOD: Deadlift 4×4 building Metcon Prep: 1 round with empty bar 4 Power Cleans 6 Strict Pulls 4…

Warm Up:  2 rounds, 10 Side Lunges, 10 Squats, 10 Jumping Jacks then 1 round, 20 Mt Climbers, 10 Side Lunges, 10 Burpees Mobility:  Chest Stretch SWOD:  Bench 4×10 building alt with Banded Pull Downs 4×12 WOD: Every 30min for 5min 400m Run 2 Wall Walks Max Rep Double Unders *Score on board is total…

9am Class with Coach Russ Please register for Sat playroom by 3pm Friday. Warm Up: Partner Med Ball Toss, followed by Group Stretch For Time:  21-18-15-12-9-6-3 Russian Kettlebell Swings (70/53) After Each Round: 15 AbMat Sit-ups 30 Lat Skiers (18/12) PWOD: Group Stretch Mindset: “Bad habits are easier to abandon today, rather then tomorrow.”

Warm Up: 3 Rounds, 60 sec squat hold, Run 200m, 10 GHD Sit Ups then group stretch Mobility:   Banded Hip Stretch WOD:  25min EMOM Min 1: Med Ball Clean (20/14) Min 2: Sit Ups Min 3: Wall Balls (20/14) Min 4: 10m Shuttle Sprint Min 5: Rest and Record WOD Score is total number…

Warm Up: Tabata, 4 rounds of each, Hollow Rock Holds, Jump Squat, Push Up, Grasshoppers Mobility:  Banded Lat Stretch SWOD:  Review Barbell Movement then, EMOM 9min 1 Full Clean building WOD:  10min AMRAP 10 Weighted Step Up (53/35) (24/20) 100m Sprint Rest 3min 8min AMRAP 10 KB Swings (53/35) 10 Box Jumps (24/20)   Mindset: …

Warm Up:   2min light jump rope followed by Group Track SKILL: 4 Rounds NFT Max Attempt DUB 7-10 HSPU 10 Cal Bike Metcon Prep: 1 Round 250m Row 5 Empty Bar Power Clean 5 Burpees then, 1 Round 250m Row 5 Power Cleans, warm up weight 5 Burpees WOD: 3 Rounds 500m Row 21…

Warm Up: 3 rounds, 10 Scap Push Ups, 10 Mt Climbers, :30sec plank followed by Group PVC, 10 PassThrus, 10 GoodMornings, 10 BTN Press 10 Push Jerk, 10 Split Jerks SWOD: Split Jerk, 7 singles alt with RDL, 7×5 light WOD: For time 3 Toes to Bar 15/12 Calorie Row 6 Toes to Bar 15/12…

Warm Up: 3 Rounds w/ light KB 10 reps each, Russian KB Swing, Single Arm Press, Goblet Squat, RDL, Lunge SWOD:  Front Squat 5×3 across at 70-80% Metcon Prep:   1 round with light DB 25’ DB Lunge 5 Burpees 3 Strict Pull Ups WOD:  AMRAP 16 Minutes 50′ DB Front Rack Lunge Steps 50/35…

9am Class with Coach Wade. Please register for childcare on your Push Press Member App prior to 3pm 4/19   Team of 2: AMRAP 20: 15 Power Snatches (75/55) 20 Box Jumps (20/18) 15 Thrusters (75/55) 200 Meter Run 15 Clean and Jerks (75/55) 20 Box Jumps (20/18) *Split the Reps