Wednesday April 16th

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800 m runGROUP WARM UP :)20:10Jumping JacksJumping LungesRussian Twist (challenge: weighted)Hallow RockArch ROCKSREST :)TOTAL OF 3X

WARM UP 10 15 minDEADLIFTS

MET CON 5 Rounds for Time

9 Deadlifts 225/155

12 DB ROW 40/20  6 each total

15 Box Jumps (step ups okay)

 

POST WOD RING OF FIRE

GUESS WHAT DAY IT IS??????????????????????????????????????????????????????????

 

 

Tuesday April 15th

Warm up

600 m run

10 Shoulder Pass Thrus

10 Goodmornings

10 hand release PU

10 Mountain Climbers

10 Walking Lunges w a Twist

 

Strength

Shoulder Press

5 -5 -3-3-3-1-1-1-1

Met Con For Time #135/95

40 Burpee

10 G2OH

30 Burpees

10 G2OH

20burpee

10 G2OH

10 Burpee

"Strong & Sexy"

“Strong & Sexy”

Monday April 14th

 

Great turn out at Saturdays Partner Beach WOD.   We had so much fun that we forgot we were working out :)

Great turn out at Saturdays Partner Beach WOD. We had so much fun that we forgot we were working out :)

 

 

Warm up

200 m run

10 push ups

10 ring rows

10 squats

10  back extension

Strength

Back squats

3X 75%

3x 80 %

3 x 85%

 

Met Con 12 min Amrap

5 Pull ups

7 v-ups

9 wall balls

 

Friday April 11th Addicted to Fitness

Announcement:  Don’t forget following our Crossfit 4:30 class  we have Yoga 5:30 starts at 5:45.  Bring a mat, towel, Water and a jacket( just in case it gets chilly).

Warm Up.

Jump Rope 8 Rounds Tabata 20:10

then 3X

shoulder pass Thrus

Goodmornings

spiderman crawl w/ push up

Compromised Lunge w a leg raise

Sit ups

 

Skill/ Technique

Snatch Balance 3X5

Sots Press 3X5

10 Min to work up to a Heavy Muscle Snatch

 

WOD descending Ladder for Time

12-10-8-6-4-2.  …65/95 # Power Snatch

30 Double UNDERS Inbetween sets of POwer Snatches

(or  singles 90 Inbetween sets of PS)

 

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CROSSFIT HI

WARM UP
800 M RUN
10 GOODMORNINGS 15/30# BB
10 SQUATS
10 STEP UPS
10 T2B
10 WALKING LUNGE W/LEG TWIST

TECHNIQUE
DEADLIFTS
5X5X5 70-75%

WOD 4 ROUNDS FOR TIME
5 PISTOLS EACH LEG L/R WEIGHTED 25/43 KB OR 20/40 DB
10 HSPU
15 DEADLIFTS 185/135

Thursday April 10th

Warm Up

400 m run Cash in/Cash Out

THEN 2X

15 goodmornings

15 Shoulder pass thrus

15 mountain climbers

15 Hallow Rocks

15 sec Ring  L-sit

 

15  min Warm Up

Deadlifts

 

WOD 4 Rounds

5 Deadlifts 275/185

10 t2B

100 M Weighted Carry 45/25 Plate

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Wednesday April 9th

Warm up 2X Thru

1 min Jump Rope

200 m run

1 min AD

Walking Lunge

inchworm w push up

Duck Walk

Stripper Stretch

15 sec handstand hold

 

 

WOD

A)

8 min AMRAP

200 M Run

10 Pull Ups

20 Push Ups

 

B)

8 Min AMRAP

15. KBS 53/35

10 HSPU

20 DU

 

C)

8MIN AMRAP

10Cal  AD

10 Pistols Alternating

20 Supermans

 

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Tuesday April. 8th

Love TABATA TUESDAYS Group Warm up

Love TABATA TUESDAYS Group Warm up

 

 

 

 

 

 

Warm up

800 m run 1X

Group Warm Up 3X. tabata

-Tuck Jumps

-Burpees

-squats

-Hallow Rocks

-Rest

 

Met Con 20 min AMRAP

400 M Run

20 Box Jumps

30 Sit Ups

10 HR PushUps

 

 

 

 

Monday April 7th

Warm Uo

600 m run

10 push ups

10 Jumping Squats

10 pull ups

10  Jumping lunges

10 Mountain Climber

 

Mobility

Wrist

hip / squat

Strength 70-75%

Front Squat

5-5-5

 

WOD with Running clock for time with The Rest added

12 Reps Unbroken, 6Rounds with load increasing remember “Unbroken” if you fail redo the incompleted round  drop weight if needed to complete the set.

2 MIN.  REST is Inbetween Rounds not the reps

High Hang SQUAT clean- HHSC.  ,  Hang Squat Clean -HSC (above Knees),  Squat Clean SC (from the Ground)

 

1ROUND = 12 Reps UNBROKEN

“HHSC, HSC, SC, PUSH PRESS

” HHSC, HSC, SC, PUSH JERK”.

“HHSC, HSC, SC, SPLIT JERK”

6X 2 min rest between rounds