Warm Up Mobility Row 500 Meters Strength and Skill Work (15 minute cap) Split Jerks 3 – 3 – 3 rest 5 minutes then: Conditioning Work (30 minute cap) 7 Rounds for time: 21 Shoulder Press 75M/65W 21 Good Mornings 75M/65W *compare to 10-01-10 Cool Down Foam Roll and/or Stretch hams and back Coaches Notes: [...]
Warm Up Mobility Workout of the Day (WOD) 10am Only!!!!!!!!!!!! Choose one of the following or Open Gym till 1130am WOD#1 “Murph” Run 1 Mile 100 Pull Ups 200 Push Ups 300 Air Squats Run 1 Mile WOD#2 “1/2 Murph” Run 1/2 Mile 50 Pull Ups 100 Push Ups 150 Air Squats Run 1/2 Mile [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) “Dragon Slayer” 5 Rounds for time: In 3 minutes 20 Meter Prowler Push High Bar 90M/50W 5 Burpees 20 Meter Prolwer Push Low Bar 90M/50W (back to original spot) Max Rep Deadlifts 225M/135W – amount of reps = Score Rest 3 minutes between rounds
Warm Up Mobility and Line Drills Strength and Power WOD 1 Rep Snatch (anyhow) in 15 minutes rest 5 minutes then: Speed and Endurance WOD Run 1 Mile or Row 2000 Meters for time rest 5 minutes then: Core WOD 50 Floor Sweepers for time 135M/95W or 100 Ab Mat Sit Ups (scaled)
Warm Up Row 500 Meters Mobility Workout of the Day (WOD) 40 Minute Cap!!! “Jenna’s Grinder” 4 Rounds for time: 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 Mobility and Line Drills Workout of the Day (WOD) “Nancy” 5 Rounds of 400 Meter Run 15 Overhead Squats 95M/65W Cool Down Stretching
Warm Up Mobility and Line Drills Workout of the Day (WOD) “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats Cool Down Stretching Our Hybrid Strength and Conditioning System is designed for everyone. As CrossFit says “We forge Elite Athletes” from the everyday ordinary individual who wants to just come in [...]
Warm Up Mobility and Line Drills Strength Work 1 Rep Max Back Squat (15 min time limit) rest 5 minutes then: Conditioning Work 21,15,9 Box Jumps 24M/20W Sumo Dead Lift High Pull 115M/75W Cool Down Stretching
Warm Up Mobility and Line Drills Workout of the Day (WOD) “Brooke Marie” Every 3 mintues for 5 Rounds (rest 2 minutes between Rounds) Run 100 Meters (50 Meter Shuttle Run) 1 Rope Climb 5 Burpees Max Rep Power Snatch 95M/65W Cool Down Stretching Coaches Notes: 3 Minute clock starts – athlete has to run [...]
Warm Up Mobility and Line Drills Strength Work 1 Rep Max Shoulder Press (15 minutes) Rest 5 Minutes then: Conditioning Workout “In Hell “Helen” 3 Rounds for time of Run 400 Meters 21 Kettlebell Swings 70M/53W 12 Chest 2 Bar Pull Ups Cool Down Stretching
