Archive for April 2019
Monday April 8, 2019
Warm Up 3 Steady Rounds 10 Empty Bar OHS w/ :02 Pause in bottom 10 Box Jump Overs 20/18″ 15 Push Ups SWOD: EMOM for 15 Mins 1 Deadlift + 1 Clean *Start at 60% and build Metcon: For Time 5 Rounds Row 1000/850m 20 Bar Muscle Ups (L3) *25 C2B Pull Ups (L2) *30…
Read MoreFriday April 12, 2019
Warm Up: Long Track, followed by 3 rounds of CrossFit SKILL: 6 Sets 3-5 Toe to Bar Sled Push AHAP (down and back) Max Height Box Jumps Metcon 20 Rounds 10/7 Calories 15 Wallballs 20/14lbs 10 Ring Dips Alternate full rounds with a partner. PWOD: AMRAP :30 x 5 Rest :90 between sets of Max…
Read MoreSaturday April 6, 2019
Teams of 2 6 Rounds: 600 Meter Run 30 Russian Kettlebell Swings (53/35) 30 Push-ups Switching back and forth after half the reps are completed
Read MoreSaturday April 6, 2019
9am Class with Coach Casey BRING A FRIEND Mindset: Your attitude is like a price tag, it shows how valuable you are.
Read MoreFriday, April 5, 2019
Warm Up: 2 Rounds 15 PVC Pass-Thru’s 15 PVC Pause Overhead Squats 15 Power Position Snatch w/ Pause in the catch Then, Accumulate Max Time in a Ring Support Hold Mobility: 2min TSpine Foam Roll then, 2:00 duck walk with PVC overhead, walking forward and backward SWOD: Snatch 5×2 Building WOD: For Time 12-9-6 Overhead…
Read MoreThursday, April 4, 2019
Warm Up: 3min Bike or Row for Meters, Then, 3 rounds 30sec HS Hold, 2 Sandbag Cleans, 10 Push Ups Mobility: 30 sec Couch Stretch, each leg WOD: For Time with a Partner AMRAP 30 Minutes 400m Run, 1000m Row 5 Sandbag Cleans 50-150lbs 12 Handstand Push Ups *Alternating Movements with a Partner* Mindset: Your…
Read MoreWednesday April 3, 2019
Warm Up: Group Dynamic Stretch Then, 2 rounds Empty Bar, 3 Deadlift, 2 Front Squat, 1 Push Press Mobility: Banded OH Stretch with External Rotation, SWOD: Push Press 7×3 WOD: 3 Rounds 12 Deadlifts 185/115lbs 8 Front Squats 185/115lbs 4 Shoulder to Overhead 185/115lbs Mindset: “It’s a funny thing about life, once you begin to…
Read MoreTuesday April 2, 2019
Warm Up: 2 rounds 500m Row, 15 light wall balls, 10 hops over ball, 5 med ball cleans (10min) Mobility: 2-3 min Foam Roll T-spine and It Bands, each hip WOD: (20min ) For Time 60 Burpee Box Jump Overs (24/20) 80/64 Cal Row 100 Wall Balls (20/14) PWOD: 3×20 Single Arm KB Rows …
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