Posts Tagged ‘Single Arm KBS’
April 17, 2020
Warm Up:3 Rounds 6/6 Seated DB Press 6/6 Lunge Step 5 Glute Bridges with Pause Strength:14 Minute Alt. EMOM Even: 8-12 Push Jerk Odd: 8/8 Reverse Lunge *BB, DB, KB, Object WOD:“That’s a Big Twinkie” Tabata Clock – 8 rounds each, 0:20 work/0:10 rest, 1 min Rest Between Blocks 0:00-4:00 DB Push Press (Alt Arms/Rd)…
Read MoreJanuary 14, 2020
CrossFit Warm Up:Shoulder/Glute Prep 3 rds (10:00 cap) 5 Burpees to Tuck Jump 10 Prone PVC Lift Offs 5/5 SA KB Swing (build to working weight) :20 Isometric Ring Hold at top Strength:10min EMOM Min 1: 6 St. Pull-ups (Scale use Toe Assist or work Negatives) Min 2: 8 Dips (Scale use Toe or Heel…
Read MoreJuly 23, 2019
CrossFit: Warm Up: Overhead / Wrist PrepPA Snatch Warmup x 2—————-3rds20 Double Unders / Practice 5 High Box Jumps 5 Hang Snatch (:02 pause on catch) (Build) Strength: Hang Snatch All Levels: 5 x 5 (Build) WOD: 8min EMOM5 Hang Snatch at 80% 10/10 Lateral Hops BodyFit: 338 Warm Up: Ankle Circuit8min AMRAP 20 Double…
Read MoreMay 22, 2019
Reminder: Please don’t forget to sign up for your Murph heat time next Monday. Sign up early to reserve your desired time slot, once they are filled that’s it. See a coach with any questions. Warm Up: 3rds10 Banded Pullaparts 4 Burpee Walkups10/10 Single Arm KB Swing (Build)6 True / Dynamic Pushups Bench Press Strength:…
Read MoreMarch 13, 2019
Warm Up:3rds1:00 Deadbug8 BB Good Morning (Build)8 Hang Power Cleans (Build)8 Single Arm KBS (Build to working weight)Deadlifts Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 5 x 3 (Build) WOD:For Time12 – 9 – 6 – 3Power Cleans (185/135)24 – 18 – 12 – 6Single Arm Russian KBS (AHAP)
Read MoreJanuary 25, 2019
Don’t forget Happy Hour tonight Zone 28 aka Harmarville Lanes. Festivities begin when you get there or about 7pm. Family, friends, sig O’s all welcome. Hope to see you all there! Warm Up: Dynamic Warmup3rds5/5 Reverse Lunge to High Knee *Elevated if necessary*10/10 Single arm KBS – Build:40 Plank with pushup Strength: Weighted Step UpAll…
Read MoreOctober 29, 2018
Warm Up: Squat Prep 3rds 2/2 Leg Cradle Lunge Step Vert Flex/Ext 6 Strict Pullups :30 Side Pillar R & L 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 3 @ 80% *Rest :90* WOD: “Zombie Walk” 9min AMRAP 6/6 Single Arm KB Walking Lunge (AHAP)…
Read MoreFebruary 14, 2017
Happy Valentines Day! Â Boys: I hope you have something nice scheduled for the Mrs. CrossFit: Warm Up: Shoulder Mobility (Ninja stretch, Tabletops, Angle Wings) 6min WAMRAP 10 Reverse Dips 10/10 Single Arm KB Press 15 KBS – American Strength: All Levels – Dips 4 x 10 Partner WOD: “Lover’s Lane” 25min AMRAP 10 Ball Slams…
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