Tuesday, 02-23-2016
Barbell Warm-Up Snatch and OHS WOD. EMOTM: 15 minutes -1 Power Snatch -1 Hang Snatch -1 OHS Rest 5 minutes then: Isabel. For Time 30 Snatches RX (95/135) Recovery Group Foam Rollout/ Barbell Smash
Tuesday, 02-23-2016 Read More »
Workout of the Day
Tuesday, 02-23-2016
Barbell Warm-Up Snatch and OHS WOD. EMOTM: 15 minutes -1 Power Snatch -1 Hang Snatch -1 OHS Rest 5 minutes then: Isabel. For Time 30 Snatches RX (95/135) Recovery Group Foam Rollout/ Barbell Smash
Tuesday, 02-23-2016 Read More »
Monday, 02-22-2016
Strength Wendler Week 4 Back Squat or Front Squat w/Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 10X5 Ring Rows Conditioning 40 Clean & Jerks for Time Every Time you drop the bar, perform 3 rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats) L1 135/95 L2 155/105 Scale Weights should be moderately
Monday, 02-22-2016 Read More »
Monday, 02-22-2016
Strength Wendler Week 4 Back Squat or Front Squat w/Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 10X5 Ring Rows Conditioning 40 Clean & Jerks for Time Every Time you drop the bar, perform 3 rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats) L1 135/95 L2 155/105 Scale Weights should be moderately
Monday, 02-22-2016 Read More »
Saturday, 02-20-2016
“50 Shades” 2 person team One person works at a time Runs together holding a band 50 reps total- 25 each per movement 50 partner lateral hops (Partner on the ground, side hops) 50m buddy carry (one carries out, other caries in) 50 Wall balls (20/15) 50 Wall ball sit ups (feet touch, ball touch
Saturday, 02-20-2016 Read More »
Saturday, 02-20-2016
“50 Shades” 2 person team One person works at a time Runs together holding a band 50 reps total- 25 each per movement 50 partner lateral hops (Partner on the ground, side hops) 50m buddy carry (one carries out, other caries in) 50 Wall balls (20/15) 50 Wall ball sit ups (feet touch, ball touch
Saturday, 02-20-2016 Read More »
Thursday, 02-18-2016
Group Warm Up Coaches Choice Conditioning “Going Deep” 800M Run 21-15-9-6-3 Thrusters Burpees Pull ups 800M Run 40 Minute Cap
Thursday, 02-18-2016 Read More »
Thursday, 02-18-2016
Group Warm Up Coaches Choice Conditioning “Going Deep” 800M Run 21-15-9-6-3 Thrusters Burpees Pull ups 800M Run 40 Minute Cap
Thursday, 02-18-2016 Read More »
Wednesday, 02-17-2016
Strength Wendler Week 3 Press w/Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X5 Weighted Lunges Conditioning “The Niner” 9 min AMRAP 9 Deadlifts 9 Power Cleans 9 Power Snatches 135/95 In remembrance of Elizabeth Barrios’s friend, fellow Crossfitter, and a policeman to her neighborhood back home. He has been battling a second round of agressive cancer called
Wednesday, 02-17-2016 Read More »
Wednesday, 02-17-2016
Strength Wendler Week 3 Press w/Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X5 Weighted Lunges Conditioning “The Niner” 9 min AMRAP 9 Deadlifts 9 Power Cleans 9 Power Snatches 135/95 In remembrance of Elizabeth Barrios’s friend, fellow Crossfitter, and a policeman to her neighborhood back home. He has been battling a second round of agressive cancer called
Wednesday, 02-17-2016 Read More »