Mobility
Dynamic
WOD
5 Rounds
10 Pull Ups
15 Push Ups
20 Squats
Cash Out
Coaches Choice
Mobility
Dynamic
WOD
5 Rounds
10 Pull Ups
15 Push Ups
20 Squats
Cash Out
Coaches Choice
Posted in Uncategorized
Mobility
Dynamic
WOD
5 Rounds
15 Box Jumps
12 Burpees
9 Toes to Bar
Cash Out
Stretch and roll out.
Posted in Uncategorized
Mobility
Dynamic
WOD
Filthy Fifty
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders
Cash Out
Stretch and roll out.
Posted in Uncategorized
Mobility
Dynamic
WOD
3 Rounds
400m Run
10 Sit Ups
500m Row
10 Back Extentions
Cash Out
Coaches Choice
Posted in Uncategorized
Mobility
Dynamic
WOD
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
50 Box Jumps
60 Wall Ball
50 Box Jumps
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Cash Out
Stretch and roll out.
Posted in Uncategorized
Mobility
Dynamic
WOD
3 Rounds
400m Run
50 Sit Up
30 KB Swings
10 Ground to OH or Snatch
Cash Out
Hand Stand Practice
Posted in Uncategorized
This week we will do the initial testing for a new Body Weight Exercise Challenge. Make sure that you pick up your new sheet and complete some of the tasks each workout this week. We will retest in 6 weeks. You will also see a weekly challenge posted in the gym. Sign up with your pledge of how many reps you will complete. Make it difficult and use the space to keep track of your reps. This weeks challenge is KB Swings. #25 for ladies and #40 for the men.
Mobility
Dynamic
WOD
6 Rounds
200m Run
10 Toes to Bar
20 Push ups
Cash Out
Coaches Choice
Posted in Uncategorized
This week we will do the initial testing for a new Body Weight Exercise Challenge. Make sure that you pick up your new sheet and complete some of the tasks each workout this week. We will retest in 6 weeks. You will also see a weekly challenge posted in the gym. Sign up with your pledge of how many reps you will complete. Make it difficult and use the space to keep track of your reps. This weeks challenge is KB Swings. #25 for ladies and #40 for the men.
Mobility
Dynamic
WOD
12 Min AMRAP
30 Double Unders
15 KB Swings
Cash Out
Coaches Choice
Posted in Uncategorized
Mobility
Dynamic
WOD
Running “Bear”
4 Rounds
Perform 4 cylces of
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
then
Run 200m
Cash Out
Coaches Choice
Posted in Uncategorized
Mobility
Dynamic
WOD
Row 500m – staggered start
then
10-9-8-7-6-5-4-3-2-1
Hang Power Clean
Ring Dips
Run 400m
Cash Out
Coaches Choice
Crossfit Endurance
If you have been following the Crossfit Endurance on these posts, we are going to try following the Crossfit Endurance site. The link is on the right.
Posted in Uncategorized