Archive for June 2019

Warm Up:  3 rounds, 15 air squats, 10 ring dips, 5 strict pull ups, 200m Run then Group PVC SWOD:  Snatch build to single 1 rep WOD: 5 Rounds 2 Ring Muscle Ups *4 Chest to Bar *6 Chin to Bar 12 Box Jump Overs (24/20) 24 Double Unders *18min Time Cap Mindset:  “Surround yourself…

Hero WOD Week #5  Kids CrossFit Coach, Elena Schulz. Elena leads our kids CrossFit program, appropriately named “Mini Fitters” When she isn’t running organized chaos with the kids, she is most likely working on her Olympic lifts for our barbell program. If she is feeling like she needs to dig deep for those Power Jerks,…

Warm Up:  3 rounds, 100m jog, 10 PVC Good Morning, 10 Banded Pull Aparts, 10 KB Side Lunges then Group Stretch WOD:  Teams of 3 AMRAP 35: 12/9 Calorie Assault Bike 10 Medicine Ball Squat Jumps (20/14) 5 Power Clean and Jerks

Warm Up:  3 rounds, 1min easy Row for meters, 45 sec Down Dog to Up Dog, 10 Single Leg KB Deadlift, 30 sec couch stretch, each leg. SWOD:  Deadlift build to 5 rep, build to 3 rep, build to 2 rep alt with Bench 5 rep buildingWOD:  4 Rounds 500m Row *400m Run 35 Ab…

Warm Up: Short Track + 3 rounds 5 25ft Shuttle Sprints, 5 Strict Pull Ups, 10 Russian KB Swings WOD: “Helen” 400m Run 21 KB Swings (53/35) 12 Pull Ups ROMWOD: Mindset:  “Don’t put 1/2 the effort in and not be happy with 1/2 the results!”

Warm Up:  2 rounds 500m Row, 10 reps with an empty bar, DL + Muscle Clean + Front Squat + Strict Press Followed by Group PVC SWOD:   1 Hang Clean 2 Power Cleans 3 Push Jerks Building weight across sets of complex WOD: 10min AMRAP 12 Deadlift 9 OHS 6 Hang Power Snatch (95/65)…

Warm Up: Group Stretch + 3 rounds, 12 DB Push Press, 12 DB Front Squat, 200m Run SWOD:   Back Squat 3×8 Box Squat then, 3×6 building WOD:  3 Rounds 75 Double Unders 50 Air Squats 25/18 Cal Row   Mindset:  “First you try, then you try again!”

Hero WOD Week 4: Coach Katie Rigby, Katie has been apart of CFLCV for 6 years, her husband Nate soon followed the year after and their daughter Charli is growing up in the box. I bet if you have ever been in a 5:30 class Charli has greeted you at the board. If you asked…

Warm Up:  Group Banded Shoulder Stretch, then 3 rounds 10 reps each, Side Lunge w/ KB, Sit Ups, Shoulder Press w/ KB SKILL: 4 rounds 10 Front to Back Sandbag Lunges 30 sec Plank Hold Max Double Under Attempts WOD: 3 Rounds Run 400m 50 Ft Single Arm OH Walk (53/35) 200m Run 21 Goblet…

Warm Up:   3 Rounds, 20 Alt Lunges, 15 Push Ups, 200m Jog, then Group Stretch SWOD: 4 Rep Front Squat WOD: Amrap 12min 3,6,9,12,15,18, ect 100m Jog KB Swings, (50/35) PWOD:  ROMWOD