Posts Tagged ‘Meter Row’
June 18, 2019
CrossFit: Warm Up: 3rds1:15 Deadbug10 Pushups *Inch worm in and out of pushup*8 BB Good Mornings (Build)6 High Box Jumps (Build if necessary)Deadlifts Hero WOD: “McGhee” 30min AMRAP 5 Deadlift (275/185) 13 Pushups 9 Box Jumps (24/20) BodyFit: 329 Warm Up: Row 500m – Easy8min WAMRAP10 Banded Pullapars 5 High Box Jumps (Build)10 True Pushups…
Read MoreJanuary 24, 2019
Don’t foget tomorrow is our first Happy Hour of the year at Zone 28 aka Harmarville Lanes. Family, friends, sig O’s are welcome. Hope to see you all there! CrossFit: Warm Up:3rds8/8 Bottoms Up KB Press10 Wall Drill5 :02 Pause Push Press (Build)10-8-6 Hang Power Cleans Strength: Push Press Level 1: 3 x 5 (+5)Level…
Read MoreNovember 21, 2018
Don’t forget tomorrow (Thanksgiving) only 1 WOD at 9am. There will be no cap for class we’ll accommodate as necessary. Warm Up: 3rds 1:00 Deadbug 5 Burpee Walkups 8-10 Australian Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: Work to a heavy 2 *Weight shoud be heavier than 11.9.18*…
Read MoreOctober 25, 2018
CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 5/5 Knee Hug Lunge Step :45 Plank Strength: 8min EMOM: All Levels 6 Strict Pullups 6/6 Weighted Lunges WOD: “Bar Wars” For Time 45 Deadlift (115/85) 35 Hang Power Cleans 25 Push Jerk 15 OHS BodyFit: 266 Warm Up: Get Your Chili Warm Trunk:…
Read MoreAugust 2, 2018
CrossFit: Warm Up: 3rds Hip Mobility :10 SuperFriend +4 Thrusters (Build) 10/10 Getup Situp 10 KBS – American (AHAP) WOD: “Dos Diez” 10min AMRAP 100m Row *Add 100m each round* 5 Thrusters (115/85) Rest 5min 10min AMRAP 100m Run 2/2 DB Snatch (50/35) *Add 2/2 each round* BodyFit: 242 Warm Up: 5min Double Under Practice…
Read MoreMay 3, 2018
CrossFit: Warm Up: Strength: Snatch Level 1: Technique Level 2: Heavy 2 WOD: “Bradshaw” 12min AMRAP 1 Snatch (135/95) 2 KBS – American (AHAP) *Add (1) Snatch and (2) KBS every round* BodyFit: 218 Warm Up: Get Your Chili Warm Trunk: 3rds :40 Plank w/ pushup (Every :10) 10/10 MB2T 10/10 Heel Touches WOD: BodyFit…
Read MoreNovember 15, 2016
https://www.youtube.com/watch?v=9bZkp7q19f0 CrossFit: Warm Up: 5min Row/Bike – Calories 3rds 10 Kips/Kipping Practice 10 Banded Pullaparts 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Add weight from 11.3.16 WOD: “Gangnam Style” 8rds each T2B Meter Row Burpees Calories AD/AB *Tabata style format – :20 work…
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