Warm Up Mobility Workout of the Day (WOD) 8 Rounds Every 4 Mins Run 400 Meters (objective is to run as fast as possible to get as much rest as possible) Cool Down Stretching Because our 8 year olds train harder than most of your adults
5-3-1 Strength Work Front Squat / Back Squat (Deload) 5 reps @ 40%, 5 reps @ 50%, 5 reps @ 60% rest 5 mins then do either CrossFit or Accessory Movements NOT BOTH! CrossFit 4 Rounds Row 500 Meters 25 Box Jumps 24M/20W Accessory 400 Meter Forward Sled Pull 135M/90W Weighted Step ups on 20 [...]
Warm Up Mobility 3 Warm Up Sets on Dead Lift 5-3-1 Strength Workout Dead Lift 5 reps @ 75%, 3 reps @ 85%, 1 rep or more @ 95% rest 5 mins then chose CrossFit or Accessory CrossFit 3 Rounds for time 5 Dead Lifts 275M/185W 50 Double Unders Accessory 3 Attempts at Max Distance [...]
Warm Up Mobility and Line Drills Testing Run 800 Meters for time rest 5 mins then: Workout of the Day (WOD) “Black Jack” Push Ups 20-19-18-17-16 etc…. Sit Ups 1 – 2 – 3- 4 – 5 etc… Cool Down Stretch
Warm Up Mobility 5-3-1 Strength Workout Strict Shoulder Press 5 reps @ 75%, 3 reps @ 85%, 1 rep or more @ 95% CrossFit “Power Elizabeth” 21-15-9 Power Cleans 135M/95W Ring Dips Accessory Floor Press 3 x 5 reps (go light explode at bottom) Strict Pull Ups 3 sets max reps Barbell Rows 3 x [...]
Warm Up Mobility and Line Drills Workout #1 16 Minute AMRAP 8 Chest 2 Bar Pull Ups 8 Wall Ball 20M/14W 8 Burpees rest 5 mins then Workout #2 3 Rounds for time 100 Meter Sprint 5 Push Ups 10 Kettlebell Swings 70M/53W Cool Down Stretching and Rolling
I stopped doing Athlete of the Month posts for a few reasons. Reason #1 I think it corny as hell. Reason #2 there are so many success stories that I would literally have 50 Athletes of the Month every single Month. However there are two individuals I need to give a shout out to. These [...]
Warm Up Mobility 5-3-1 Strength Movement Front Squat or Back Squat 5 reps @ 75%, 3 reps @ 85%, 1 rep or more @ 95% pick CrossFit or Accessory Movements after 5-3-1 NOT BOTH CrossFit 3 Rounds for time of: Row 500 Meters 15 Overhead Squats 95M/65W Row 500 Meters 15 Dead Lifts 225M/155W Accessory [...]
Warm Up Mobility 5-3-1 Strength Work (15 min cap) Dead Lift If you are on week #2- Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80% Set #3 is 3 reps (or more) @ 90% ****After Strength Work pick CrossFit or Accessory Movements NOT [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) “Rowing Burpees” 30 Minute timed Workout Row 1 minute for Calories Rest 1 minute ***During the 1 minute rest perform as many lateral jumping burpees over the rower**** Score =amount of Calories + burpees. Skill Work Practice Kipping or Butterfly Pull Ups Cool Down [...]
