Attn: Athletes competing this Saturday at CrossFit ATP in Dania at 12noon. Today is a rest day. You need to recover and be sure to stretch, foam roll, and do some sort of mobility for at least 30 mins. Maybe a light run no more than 1 mile at a very slow pace especially if [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) “Posterior Soup” 3 Rounds for time of: Row 500 Meters 15 Overhead Squats 95M/65W Row 500 Meters 15 Dead Lifts 225M/155W Cool Down Band Stretch and/or Foam Roll
Warm Up Mobility and Line Drils Workouts of the Day (WOD) WOD#1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches rest 10 min then WOD #2 Complete as many rounds and reps as possible in 10 minutes of: 10 Wall Ball 20M/14W 10 Push Ups Cool [...]
Warm Up Mobility and Line Drills Strength Workout Chest 2 Overhead (anyhow) 1 rep max (20 Min Cap) rest 5 min then: Conditioning Workout As many rounds and reps as possible in 10 minutes 25 Double Unders or 100 Single Jump Rope 15 Kettlebell Swings 70M/53W 5 Handstand Push Ups Cool Down (VERY IMPORTANT) Band [...]
Warm Up (10 Min) Mobility and Line Drills Strength Workout (20 Min) Clean (anyhow) 1 rep max (20 Min Cap) rest 5 min then: Conditioning Workout (10 Min) As many rounds and reps as possible in 10 minutes 6 Squats Clean 135M/95W 9 Chest 2 Bar Pull Ups 12 Box Jumps 24M/20W Assessment Test (10 [...]
From Right to Left – Mike K, Louie Simmons, Joel, Chris, and Steven B @ Power Lifting Cert As you can see from the pics, if you want to learn from the best, you go to the best. Westside Barbell has many World Record Holders in Power Lifting. Not only did we attend this 2 [...]
Warm Up Mobility and Line Drills Skill Work (15 minutes) Practice Kettlebell Snatch Tabata WOD 8 Rounds 20 Seconds on 10 Seconds off -Box Jumps -Push Ups -Kettlebell Swings 53/35 -Ab Mat Sit Ups -Jumping Squats
Warm Up Mobility and Line Drills Strength Workout Bench Press 1 rep max 20 min cap 5 min rest then Conditioning Workout Every 2 minutes for 4 rounds of: Run 150 Meters 5 Rolling Burpees Max Rep Kettlebell Swings 70M/53W Total amount of Kettlebell Swings = Score Endurance 3 + hours after CF (optional) Run [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) “Fat Fran” 15-12-9 Thrusters 135/95 Chest 2 Bar Pull Ups 10 min recovery then: 100 Burpees for time Cool Down Band Stretch
Effective Immediately: New Hours are Monday thru Friday 6,7,8,9,10am then evening 430,530,630pm. Friday NO 630pm class. Saturday 9am only. Sunday closed. Warm Up Mobility and Line Drills Workout of the Day (WOD) (45 Minute Cap) Run 1 Mile Row 2000 Meters 100 Double Unders or 500 Jump Rope Run 800 Meters Row 1000 Meters 50 [...]
