Posts Tagged ‘Burpees’
October 25, 2019
CrossFit Warm Up:2 rds 5 Push ups 10 Tuck Jumps 20 Air Squats WOD:50 Cals AB 50 Burpees 50 Box Jumps 25/25 Renegade Rows *Can choose any order but must be done in sets of 50* CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 6-10 Scap Pushups on Forearms 2) 5-10 Dynamic Push ups 3) :30 Hollow Hold…
Read MoreOctober 15, 2019
CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 10-15 Hollow Pulldowns 2) 3 wall walks 3) :10-:20 Chin over bar isometric hold Strength:15min Clock Strict Pull-up 4×5Strict HSPU 4×5 WOD:6 x Every 2min 8 T2B 8 S2OH (135/95) 8/6 Cals AB BodyFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75…
Read MoreOctober 11, 2019
QuickFit Warm Up:4 min Tabata Air SquatTHEN 4 min Tabata Sit-ups WOD:3rds 10 Burpees 20 Cals AB 30 Cal Row CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 10 3-Point Drill 2) 6-8 Jefferson Curl (light KB or PVC) 3) :50 IronMan THEN 4 min Tabata…
Read MoreOctober 8, 2019
CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 10-15 Squat Therapy 2) 10-15 90/90 banded Y’s 3) 8-12/leg Jumping LungesTHEN- 8-12 reps of 4-Position Snatch Complex with Coach (PVC or EB) Strength: Low Hang SnatchLevel 1: TechniqueLevel 2: Sets of 3-4 (build) WOD: “Hold Fast”a) Hang…
Read MoreOctober 1, 2019
CrossFit Warm Up:3 mins DU practiceTHEN- EMOM 12mins: 1) 6/6 side plank rotations 2) 6/6 EB 1/2 Kneel Landmine Press 3) :15 x2 Ring or Box Static hold 4) 10 Athletic Burpees Strength:15min Clock 5 x 5 Landmine Press5 x 5 Dips WOD: “Doublemint”12min AMRAP 10 Burpees 20 Cal Row 40 Double Unders (Lateral Hops)…
Read MoreSeptember 27, 2019
QuickFit Warm Up:2 Rounds1 Round of Cindy10 KBS (build) WOD: “Up the river. Down the river.”500m Run 40 Air Squats 30 KBS – Russian (50/35)20 HRPU 10 C2B Pull-ups20 HRPU 30 KBS – Russian 40 Air Squats 500m Run CrossFit Warm Up:3 Rounds10 Scapulas Progression10 DB Pull-overs10 Pushups6/6 Weighted Step-ups (build) Strength: Bench PressLevel 1:…
Read MoreSeptember 23, 2019
QuickFit Warm Up:2 rounds6 inch Worms w/ Pushup10 Air Squats10 Plate Touches20 Double Unders/Practice WOD:50 Burpees 50 Double Unders 100 Wall Balls 100 Double Unders 50 Ball Slams (25/20)50 Double Unders CrossFit Warm Up:Squat Prep3 Rounds5 Strict Pull-ups6 Glute Bridges 20 Double Unders/Practice5 Back Squats (Build) Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2:…
Read MoreSeptember 18, 2019
QuickFit Warm Up: Partner WOD:12 Minute Clock Max Cals AB Max DB Hang Cleans *Partners work simultaneously and rotate every min* CrossFit Warm Up: Strength: Low Hang CleansLevel 1: TechniqueLevel 2: Work to a heavy 3-4 reps for the day WOD: “Done gone”EMOM Even: 5 Cleans (135/95) Odd: Rest *In the remainder of the minute…
Read MoreSeptember 11, 2019
QuickFit Warm Up:Get Your Chili Warm2rds10 Box Jumps 10 KBS – Build5 Burpees WOD:18min Clock – :30 on / :30 offBox Jumps KBS – Russian – AHAPBurpees CrossFit: As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup:Squat Prep3rds10 FS (Build)10…
Read MoreSeptember 10, 2019
CrossFit Warm Up:Ankle Circuit 3rds10 Scap Progression3 :05 HS Hold w/ :03 eccentric / :25 HS Hold8 – Hip – Hang – Full Cleans (Build)20 Double Unders / Practice Strength:15min Clock Strict Pull-up 4 x 6 Strict HSPU 4 x 6 WOD: “Ride the Bus”5-10-15-10-5 Pull-ups Cleans (135/95) 20 Double Unders (3:1) BodyFit Warm Up:Ankle…
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