Posts Tagged ‘Bulgarian Split Squat’
April 27, 2020
WOD:“The Shining” 5 Rounds 1:00 Max Air Squat 1:00 Max Sit-Ups 1:00 Max Push-Ups 1:00 Max KB/DB Swing 1:00 Rest *Score is total of all reps
Read MoreApril 18, 2020
Instructions:1. Grab a partner and set up a time to connect and get after it. 2. Equipment: a. Plate, odd object, DB, KB, something with some weight to it b. Something to put a foot on for bulgarian splits squats 3. This is an AMRAP – as many rounds (and reps) as possible 4. Partners…
Read MoreApril 3, 2020
Remember, tomorrow’s WOD is a partner WOD that is designed so it can be performed virtually through technology (Google Hangout, Skype, Zoom, FaceTime, etc.) or with a significant other, who lives in the same dwelling as you. It will be up to you to and your partner to schedule a time and select which communication…
Read MoreJune 13, 2019
Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday. CrossFit Warm Up:Shoulder DROM 8min WAMRAP2/2 Leg Cradle Lunge Vert Flex/Ext:15 Table Top Stretch5 Strict No Jump Burpees5/5 Lunge Jumps Strength:15 Minute Clock4…
Read MoreMay 23, 2019
CrossFit: Warm Up: Hip / Shoulder Mobility8min WAMRAP:15 N2Wall HS Hold (+:05 each rd)5/5 Knee Hug Walking Lunge 10 Plate Touches (Build)8 EB Thrusters Strength: 15min clock4 x 6 HSPU4 x 6/6 Bulgarian Split Squat WOD: 20min EMOMEven: 10 Thrusters (95/65)Odd: 10 Ball Slams BodyFit: 324 Warm Up: 500m Row – Easy 8min WAMRAP 8/8…
Read MoreMay 9, 2019
CrossFit Warm Up:8min WAMRAP 10 Scap Progression 2/2 Knee Hug Lunge Step Vert Flex/Ext10 Plate Touches (Build):10 AB Sprint Strength:15 Minute Clock4 x 6 Pull-ups4 x 6/6 Bulgarian Split Squats WOD: “Gator don’t play no s***”6 Minute AMRAP12 Box Jumps (24/20)12 Ball Slams (25/20)Rest 4 Minutes6 Minute AMRAP8 Cal AB8 Pull-ups*Compare to 05.10.2017* BodyFit 320…
Read MoreMay 2, 2019
CrossFit Warm Up:Ankle Circuit 3rds20 Double Unders / Practice2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Scap Progession8 Goblet Squats (Build to working weight) Strength: 15 Minute Clock4 x 6 Pull-ups4 x 6/6 Bulgarian Split Squats WOD:5 Rounds10 T2B20 Goblet Squats (53/35)40 Double Unders (3:1) BodyFit 318 Warm Up:Chili Warm – 3min 8min WAMRAP 25…
Read MoreMarch 7, 2019
*Schedule Reminder: Saturday 9:30am Free Community workout followed by Flow with Wheels – all are welcome!* CrossFit Warm Up:Shoulder DROM8min WAMRAP 10 Banded Pullaparts 5/5 Walking Lunges 10 True PushupsBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 4 x 6 (Build) WOD:For Completion – 20min clock 10/10 Getup SitupsShoulder Superset (Bent Over…
Read MoreFebruary 11, 2019
**In the case that we need to cancel the 6am class tomorrow morning I will update our FB group as well as send an email. I will do this no later than 5:30am.** Warm Up:Squat Prep3 Rounds:10 Kipping/Kipping Practice0:10 Superfriend into 4 Thrusters (Build)5/5 Lunges Strength: Weighted LungesAll Levels: 5 x 5/5 WOD: “Fran”21-15-9Thrusters (95/65)Pull-ups
Read MoreFebruary 4, 2019
Mobility Monday: Thoracic Rotation Warm up:Squat Prep3rds10 Scap Progression5/5 Knee Hug Lunge Step 5/5 Pillar to Press 10-8-6 Thruster (Build) Strength: Bulgarian Split SquatsAll Levels: 5 x 5/5 WOD: “On the Seventh Day”7 Rounds for Time7 Thrusters (95/65)7 Pullups100m Run
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