Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) Run 1 mile for time rest 10 minutes then: Four Rounds for time of: Walking Lunge 50 Meters Sit Ups, 50 Reps Stretching Workout Aggressive Stretching for 10 – 15 minutes
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) “CrossFit Total” Back Squat 1 rep Max Shoulder Press 1 rep Max Dead Lift 1 rep Max (3 Warm Up Sets + 3 Attempts on Max Lift) 15 min max time on each lift.
Saturdays Partner Workout will begin at 9am at both East and West locations. Please be on time for the Group Warm up or you will not be permitted to do the Workout. Warm Up Group Line Drills and Mobility Workout of the Day (WOD) Partner Workout Row 1000 Meters (only one partner at a time) [...]
Warm Up Joint Mobility and Line Drills Strength Work Max Effort Squat Clean and Jerk (10 Minute Cap) Conditioning Work AMRAP in 10 Minutes of: 250 Meter Row 5 Squat Clean and Jerk 135M/95W Rest 10 Minutes then: Row 5 Minutes for as many Calories as possible. (post comments)
Warm Up Joint Mobility Row 500 Meters Workout of the Day (WOD) “Cindy” As Many Rounds in 20 Minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) 4 Rounds for time of: 200 Meter Run 100 Meter Farmers Walk 53M/35W 10 Wall Ball 20M/14W 20 Push Ups 20 Kettlebell Swings 53M/35W 20 Air Squats 20 Double Unders or 100 Singles
Warm Up Joint Mobility and Line Drills Strength / Skill Work Snatch Grip Dead Lift 1 – 1 – 1 @ 75%Max Load Conditioning Work (Southeast Sectional Workout) 3 Minutes Max Box Jump (24/20 inch) 1 Minute Rest 3 Minutes Pull-ups 1 Minute Rest 3 Minutes Thrusters 115M/75W Post Workout Stretch Why are we doing [...]
Warm Up Joint Mobility and Line Drills Strength Work Overhead Squat 1 – 1 – 1 @ Max Load Conditioning Work 3 rounds for time of: 10 Overhead Squats (95/65lbs) 10 Burpees Core Work 100 Ab Mat Sit Ups Here is a little game I played in my youth. Like how the guy hands off [...]
I traded in my bubble sneakers quite some time ago and started to wear some Converse All Stars. I realized when I started to POSE Run I needed to build up my foot strength and the only way to do so was to quit heel striking and get rid of the mattresses I was stepping [...]
If you look real close you can see Brooke, Jenna, and I are about to get slimmed at the pool while we stayed at the Nickelodeon Hotel in Orlando. After the last few days of Universal Studios along with pool side activities at Nickelodeon its a blessing to be back home. I know its good [...]
