Posts Tagged ‘Row’
April 26, 2019
Warm Up:3rds1:00 Deadbugs 8 Ring Rows 8 Good Mornings Deadlifts Strength: DeadliftLevel 1: 3 x 5 (+10lbs)Level 2: 3RM Choose Your Own Adventure WOD: “Sprint Tri”50 Cal Row40 Cal Assault Bike300m Run20 Cal Row10 Cal Assault Bike Flex:3 Rounds10 True Pushups10/10 Banded Hamstring Curls10 Feet Elevated Ring Rows10 DB RDL to Shrug (Heavy)
Read MoreApril 16, 2019
CrossFit Warm Up:Overhead PrepPVC Positions 3 x 3 position Snatch x 3 (Build) 5 Athletic Burpees 10/10 Russian Twists Strength: Low Hang Power SnatchLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “der Tod”10 Minute AMRAP5 Snatch (135/95)10 Burpee Over Bar5/5 Rotational Ball Slams BodyFit 311 Warm Up:Row 500m – Easy Into 3rds7 Box Jumps…
Read MoreApril 11, 2019
Schedule Reminder: FREE Community Class at 9:30am Saturday morning followed by Yoga flow at 10:30. Tell everybody you know. CrossFit Warm Up:3rds:15 BB Front Rack Lunge Hold (R&L)10 Kip Progression5/5 Pillar w/ arm reach 5/5 Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build) Partner WOD: “Dos Pescado”21 Minute AMRAP100m Sandbag Run7…
Read MoreApril 4, 2019
CrossFit Warm Up:3rds:15 BB Front Rack Lunge Holds (R&L)5/5 Pillar to Press up10 DB Side Raises 5/5 Knee Hug Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build)*Heavier than 3.28.19* WOD: “Lincoln Hawk”6 RoundsDown and Back Single Arm Front Rack KB Carry10 Single Arm Front Rack KB Step-ups*Alternate Arms Each Round BodyFit…
Read MoreMarch 27, 2019
Warm Up:3rds1:00 Deadbugs 8 BB Good Mornings (Build)8 Plate Touches 4 Burpee Walkups Deadlifts Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 5RM – go for it! WOD:7 Minute Clock800m Row40 Ball Slams (25/20)Max Rep Burpees
Read MoreMarch 26, 2019
CrossFit Warm Up:Overhead Prep3rdsPA Snatch Warmup (3-4-5)10 KBS (Build to working weight) 20 Double Unders / Practice Strength: Hang Power SnatchLevel 1: TechniqueLevel 2: 5 x 5 (Build) WOD: “Obstacle Illusion”5 Rounds for Time7 Snatches14 Russian KBS (AHAP)21 Double Unders or 200m Run*Compare to 3.27.18 BodyFit 306 Warm Up:30 Calorie Row 8min WAMRAP8/8 ML Press…
Read MoreMarch 19, 2019
CrossFit Warm Up:8min WAMRAP :25 HS Hold 8/8 Single Arm Press8 Ring Rows 10/10 Russian Twists Strength: Landmine PressAll Levels: 4 x 4 (Build) WOD:20 Minute AMRAP5 HSPU5/5 Renegade Rows15 Cal Row10/10 Rotational Ball Slams BodyFit 304 Warm Up: 8min WAMRAP :25 HS Hold 8/8 Single Arm Press8 Ring Rows 10/10 Russian Twists WOD:20 Minute…
Read MoreMarch 14, 2019
CrossFit Warm Up:Shoulder DROM 8min WAMRAP 10 Banded Pullaparts 10 True Pushups :15 Iron Man Hold 5 :02 Pause S2OH (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Build) WOD:16 Min EMOMOdd: 125m RowEven: 8 S2OH (135/95)*Weight should scaled appropriately for challenging, but unbroken sets* BodyFit 303 Warm Up:5min…
Read MoreMarch 12, 2019
CrossFit Warm Up:Overhead Prep3rds10 Scap Progression 4 :05 HS Hold w/ :03 Eccentric8 OHS (Build)4 High Box Jump Strength: 15 Minute Clock4 x 8 Pull-ups4 x 8 HSPU WOD: “Everything We Like”For Time20 OHS (135/95)40 T2B60 Box Jumps (24/20)*Broken up however***Compare to 2.12.2018** BodyFit 302 Warm Up:Chili Warm/Coaches Choice3rds10 Scap Progression5 Box Jumps (Build)10 Straight…
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…
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