Warm Up Mobility and Line Drills Workout of the Day (WOD) 6 Rounds for time: Row 500 Meters 100 Meter Overhead Walk 115M/65W 100 Meter Farmers Walk 53M/35W Compare to 06-03-11 Cool Down Stretch and Roll out Skill of the Week Double Unders how many can you string together
Warm Up Mobility and Line Drills Workouts of the Day (WODs) WOD#1 AMRAP in 10 Minutes (As many rounds and reps as possible) 15 Wall Ball 20M/14W 10 Box Jump 24M/20W rest 5 minutes then do WOD#2 WOD#2 AMRAP in 10 Minutes (As many rounds and reps as possible) 250 Meter Row 15 Air Squats [...]
Sunday was The Summer Crush Games in Miami. Several of our members competed in this event that was sponsored by Reebok and put together by Mike and his crew down at I Am CrossFit / Miami . Not sure what the standing are at this time but I did see our Teams and Individuals kicking some serious [...]
Warm Up Mobility and Line Drills Strength Work Floor Press 3 – 3 – 1 – 1 rest 5 minutes then; Conditioning Work 15 Minute AMRAP of 10 Hanging Power Snatch 115M/75W 1 Rope Climb Cool Down Stretch Skill Work Double Unders How many double unders can you string together? Take 5 minutes everyday this [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) (45 Minute Cap) “Hurricane Irene” 1-2-3-4-5-6-7-8-9-10 reps of, scale as necessary Dead Lift 315Men/225Women Russian Kettlebell Swing 106Men/70Women or American Swings 70Men/53Women 20 Yard High Bar Prowler Push 360Men/180Women (every odd round) Cool Down Stretching and Rolling Coaches Notes: If there is inclimate weather [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) 5 Minutes of Double Unders 5 Minutes of Hanging Power Clean and Jerk 95M/65W 3 Minutes of Double Unders 3 Minutes of Hanging Power Clean and Jerk 95M/65W 1 Minute of Double Unders 1 Minute of Hanging Power Clean and Jerk 95M/65 Core Work [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) 45 Min Cap “Filthy 50” For time: 50 Box jump, 24M/20W 50 Jumping pull-ups 50 Kettlebell swings 53M/35W Walking Lunge, 50 steps total 50 Knees to elbows 50 Push press, 45M/35W 50 Back extensions or 50 Good Mornings 45M/35W 50 Wall ball shots, 20M/14W [...]
Warm Up Mobility and Line Drills Strength (Dynamic Lower Body) Front Squats 10 sets of 2 reps @ 50% (60 second rest between) Speed Sets rest 5 minutes then: Conditioning 4 Rounds for time 400 Meter Run 50 Air Squats Cool Down Stretching and Mobility Coaches Notes: Front Squats are for speed. Be sure Athlete [...]
Warm Up Mobility and Line Drills Strength Workout 15 Minutes to find 1 Rep Max “Chest to Overhead” start warm up sets with 3 reps until no longer hitting 3 reps then switch to 1 reps to hit max load. 15 Minutes to find 1 Rep Max. rest 5 minutes then: Body weight Conditioning Workout [...]
Warm Up Mobility and Line Drills Testing WOD#1 100 Russian Kettlebell Swings for time 70M/53W or 100 Kettlebell Snatch 53M/35W (goal under 5 min unbroken) rest 5 mins then: CrossFit WOD#2 20 Minute AMRAP 30 Double Unders 100 Meter Sprint (50 Meter Shuttle Run) Cool Down Stretching
