Posts Tagged ‘Walking Lunges’
April 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 MoreJanuary 7, 2019
Let’s get back to work! Day 1 of our new strength cycle and you’ll be seeing some new movements. Have fun and let us know what you think. Reminder – Winter Wellness challenge begins in 2 weeks (Saturday January 19th). For anybody who needs some guidance on healthy long term food habits, accountablity to get…
Read MoreJanuary 3, 2018
CrossFit: Warm Up:Partner Mobility 3rdsPA Snatch Warmup (3-4-5)2/2 Knee Hug Lunge Step Vert Flex Ext25 Double Unders / Practice Strength: Squat SnatchAll Levels: Sets of 3*Focus on receiving bar at bottom of squat* WOD: For Time 30 Snatch (95/65)60 Situps 45/45 Walking Lunges 120 Double Unders (3:1) BodyFit: 283 Warm Up: Heat Your Meat6min WAMRAP10…
Read MoreDecember 24, 2018
BodyFit: 096 Warm Up:Heat Your Meat WOD: Partner WOD: Filthy Fifty50 Box jump, (24)50 Jumping pull-ups50 KBS – American (35)50 Walking Lunges50 K2E50 EB Push Press50 Back extensions50 Wall Balls (20)50 Burpees50 Double Unders (3:1)*Partners Rotate every :30*
Read MoreNovember 15, 2018
CrossFit: Warm Up: 3rds 10 Scap Progression 5/5 Reverse Lunge to High Knee 3 position Pw. Snatch *3reps at each position* :30 Side Pillar (R&L) Strength: 15min clock 4 x 6 Strict Pullups 4 x 6/6 Weighted Stepups (Build) WOD: “Darkness” 15min AMRAP 10 Pw. Snatch (75/55) 10 Pullups 5/5 Fr. Rack Lunges 10 Push…
Read MoreNovember 8, 2018
CrossFit and BodyFit: 270 Warm Up: 3rds 20 Double Unders / Practice 10 Scap Progression 15 Air Squats Then WOD Setup WOD: “Filthy 50” 50 Box Jump (24/20) 50 Jumping pull-ups 50 KBS – American (53/35) 50 Walking Lunges 50 K2E 50 EB Push Press 50 Back extensions 50 Wall Balls (20/14) 50 Burpees 50…
Read MoreOctober 8, 2018
Schedule Notice: There will be NO 12pm class on Thursday October 11th. Sorry for the inconvenience. Warm Up: Squat Prep 3rds 2/2 Knee Hug Lunge Step Vert Flex/Ext 5 :05 Goblet Squats (Build) 10 KBS – American 5 Front Squat (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 5 x 2…
Read MoreApril 5, 2018
CrossFit: Warm Up: 3rds 10 Kips / Kipping Practice 10 Wall Drill 8/8 Single Arm Push Press 10 Plate Touches 8-6-4 – Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Trip 8’s” 12min AMRAP 8 T2B 8 Ball Slams 8 Box Jumps BodyFit: 210…
Read MoreAugust 21, 2017
Warmup: 3rds 25 Double Unders/Practice 2/2 Knee Hug Lunge Step Vert Flex Ext 15 Elevated Pushups Strength: Walking Lunges All Levels: 4 x 8/8 *Add weight from last week* WOD: Courtesy of CFNE “The Ghost” 6 Rounds 1 min Calorie Row 1 min Burpees 1 min Double Unders 1 min Rest *Compare to 08/07/2016
Read MoreMay 23, 2017
CrossFit:Â Warm Up: Overhead/Wrist Mobility PA Snatch Warmup x 2 Barbell Complex x 3 Strength: Snatch Level 1: Heavy 3 / Technique Level 2: Heavy Single *If weight feels good – go get it! Â If not work to a manageable single WOD: “Vive La France” 10min AMRAP 10 Pullups 20 Situps 40 Double Unders (3:1)…
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