Posts Tagged ‘Pushups’
May 9, 2020
Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: a. Dumbbell, KB, or odd object b. Wallball, KB, dumbbell, or odd object 3. RX is chipper style – complete all reps of one movement before starting another. If you don’t want to do it chipper style, that…
Read MoreApril 23, 2020
Warm Up:3 Rounds 5 Russian Baby Makers 8/8 BW Lunge 5/5 Pillar with Reach Double Under Practice/Mobility Strength:12 Minute Alternating EMOM (:40 Work/:20 Rest) Even: Goblet Squat to Curl Odd: 1/1 Reverse Lunge to OH Press *1 KB/DB for all moves, hold in front rack one hand on each side WOD:“They’re Magically Delicious” 40 Double…
Read MoreApril 20, 2020
Strength:Legs Superset x4 8/8 Weighted Side Step-Downs (All R, All L) 15 Hamstring Curls WOD:“Minutes From The Mall” 12 Minute AMRAP 15 KB/DB Swings 10 Push-Ups 15 KB/DB Swings 10 Sit-Ups Movements Tips:DB Ham Curl: https://www.youtube.com/watch?v=ZHlBSI6JPsA Towel Ham Curl: https://www.youtube.com/watch?v=0bco39LPixs
Read MoreApril 13, 2020
Warm Up:3 Rounds 2/2 Spiderman with Rotation 5 Russian Baby Makers 8 Elevated Push-ups Strength:Front Squat* or Tempo Goblet Squat** *Barbell: 5×5 **Straight KB/DB/Odd Object: 5×5 Tempo (3311) HERO WOD:“Laredo” 6 Rounds 24 Air Squats (RX+ Goblet Squat) 24 Push-ups (RX+ HRPU) 24 Walking Lunge (RX+ Weighted Lunge) 400m Run or Sub (500m Row, 30/21…
Read MoreApril 11, 2020
Instructions:1. Grab a partner and use technology to get connected (unless you’re in the same place).2. Equipment: a.) Broom stick/PVC/Tree Branch/Shovel Handle/etc. b.) DB/KB/Weight/Odd Object c.) Something for box jumps or step ups 3. Work is chipper style, but reps can be broken up any way. 4. One person works while the other rests. If…
Read MoreMarch 30, 2020
Warm Up:Get your Chili WarmChubb’s SequenceChild’s Pose Series Elevated Pushups Strength:10 Alt EMOM Even: 6-8 Pushups, Unbroken (:01 hold at bottom each rep) Odd: 8/8 Pistol or Single Leg Squat to Chair/Bench WOD:“Tiger King Tabata” 8 rounds each, 1 min Rest Between Blocks Squat (Air or Weighted) 0:00-4:00 Push Up 5:00-9:00 Glute Kickbacks (Alt Legs/Rd)10:00-14:00…
Read MoreFebruary 6, 2020
CrossFit Warm Up:Shoulder Prep3 rds (10:00 cap) 10/10 Miniband Tall Plank Lateral Crawl 10 Prone PVC Lift Offs :10-:20 Isometric Ring Hold at top Strength:10min EMOM Min 1: 6 St. Pullups Min 2: 8 St. Dips WOD: “Angie” 100 Pullups 100 Pushups 100 Situps 100 Squats *Work can be split any way, BUT Rxd is…
Read MoreJanuary 24, 2020
QuickFit Warm Up:2 rds (5:00 cap) 10 m Quadruped Crawl 5/5 Jumping Lunges 10 Band Pull Through Partner WOD: Total Work: 120 Cals AB —————- 120 KBS – American 120 Pushups 120 Walking Lunge *Partners switch every 12/8 cal until complete **Partners work simultaneously until AB is complete ***120’s done Chipper style CrossFit: Warm Up:Shoulder/Glute…
Read MoreJanuary 9, 2020
CrossFit Warm Up:Shoulder Prep – coaches choice 3rds – 10:00 cap 10m/each forward/reverse Quadruped Crawl 5 Sit Squats 5 Glute Bridge DB Bench Press (Build) 5 DB Prone on Bench Row (Build) Strength:15min Clock 4 x 8 DB Bench 4 x 8 Barbell Bent Over Row WOD:Total Work: 2,000m Row 50 Pushups 50 Squats 50…
Read MoreJanuary 1, 2020
Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead. Warm Up: Chili Warm (3:00 min AB/Rower/Jump Rope)10min WAMRAP 10 Scap Progression (Depression -> Kipping Practice)5/5 Knee Hug Lunge Step10 Squat Progression (Air -> EB FS -> EB Thruster)10 Deadlift (Build)Double Unders / Practice WOD:…
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