Archive for October 2019
Tuesday Oct 15, 2019
Warm Up: Funnel Tag then 3 rounds 100m Jog 10 G2OH with a light plate 10 Sit Ups 10 Air Squats 10 Burpees to Plate SWOD: Bench 3 rep building alt with Sled Push, AHAP Down and Back WOD: 3 rounds 7 Devils Press (53/35) 20 Box Jump Overs (24/20) 50′ DB Front Rack…
Read MoreMonday Oct 14, 2019
Warm Up: 5min Partner Med Ball Toss then 2 Rounds 10 reps Jump Squat Push Ups Ring Rows then, 30 Sec Wall Sit 30 Sec Couch Stretch each leg SWOD: Back Squat 6 rep building WOD: In 14min Climbing 5/4 Cal Row 5 Wall Balls (20/14) 10/8 Cal Row 10 Wall Balls (20/14) 15/12…
Read MoreThursday Oct 10, 2019
Last Call on Hoodie Reorder! Contact us by tomorrow to get your order placed. Warm Up: Cone Game 4 rounds, 5 burpee penalty then Group Chest Stretch and Lat Stretch SWOD: 10min EMOM 1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk *hold 3 seconds in the split Weight…
Read MoreWed Oct 9, 2019
Warm Up: Short Track 3 Rounds, Run 200m 9 Step Ups 12KB RDL 15 Sit Ups SWOD: 10min EMOM Power Clean + Jerk 1 rep at 80% per min WOD: 10min AMRAP 10/7 Cal Row 10 Power Cleans (115/75) 10 HSPU PWOD: Group Stretch Mindset: You can’t get much done in life if you only…
Read MoreTuesday Oct 8, 2019
Warm Up: Group KB then, 2 rounds CrossFit 10 reps, Push Ups, Pull Ups, Sit Up’s, AirSquats SWOD: Front Squat 6 rep building to 80% WOD: 4 rounds 15 Burpee Box Jump Overs (24/20) Rest 1 min Between Rounds PWOD: Couch Stretch 30 sec each side Mindset: At some point there is no excuse.…
Read MoreMonday Oct 7, 2019
If you missed out on the hoodie order or wish to place a second order. Please contact Coach Amanda by Fri 10/11/2019 to get on the order! Warm Up: 3 rounds 200m Slamball Carry 8 Burpee’s over ball 100m Sprint then Group PVC Snatch Review SWOD: 12min EMOM Snatch, 2 rep Reset between reps…
Read MoreThur Oct 3, 2019
Warm Up: 2 Rounds Empty Bar 5 reps, DL + Shrug + Front Squat + Strict Press then Group Stretch SWOD: Clean Complex 2.0 Power Clean + Hang Clean + Clean + Split Jerk Building WOD: 3 Rounds Run 400m rest 1min Row 500m rest 1min 18min cap
Read MoreWed Oct 2, 2019
Fall Nutrition Challenge starts NOW!! Contact Amanda to sign up or use your Push Press App, under plans. Warm Up: Short Track Group Calf and Ankle Stretch SKILL: 4 Rounds Max Attempt Double Unders Max Strict/Weighted Pull Ups 100m Over-Head KB Carry WOD: 16min Amrap 10 Box Jumps (24/20) 12 OH Squat (95/65) 14 Push…
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