Tuesday, January 29 – CrossFit Kids
Warm-Up 3 Rounds 0:20 Jumping Jacks 0:10 T-Hold (Left) 0:10 T-Hold (Right) Skill Bear Crawl/Crab Crawl Relay WOD “Little Helen” 3-5 Rounds 50m Run 10 KBS 5 Pullups GAME! CrossFit Baseball
Read More »Monday, January 28
Strength: 5 sets of the following, building 1 Push Press, 1 Push Jerk, 1 Split Jerk WOD “A morning without coffee” For Time 600m Run 100 DUs 50 Box Jumps (24, 20) 2 Rope Climbs 40 Wall Balls (20, 14) 500m Row 30 Walking Lunges (45, 25 400m Run 2[…]
Read More »Friday, January 25
Strength Hang Squat Clean 3-3-3-3-3 WOD “The Chief” AMRAP 3 3 Power Cleans (135, 95) 6 Pushups 9 Squats Rest 1 Minute *Repeat for a total of 5 sets.
Read More »Thursday, January 24
Strength Back Squat 5-5-5-5-5 WOD “Below Zero” AMRAP 205 Deadlifts (225, 155) 10 Wall Balls (20, 14) 20 KBS (53, 35) 30 DUs
Read More »Thursday, January 24 – CrossFit Kids
Warm-Up “Steve Says” Skill Deadlift WOD AMRAP in a given time 5 Wall Balls 7 Inchworms 9 Deadlifts GAME! Cartwheel Tag
Read More »Wednesday, January 23
Strength GHD Situps 10-10-10 WOD CrossFit Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters (100, 65) 3 Chest to bar Pull-ups 6 Thrusters 6 Chest to bar Pull-ups 9 Thrusters 9 Chest to bar Pull-ups 12 Thrusters 12 Chest[…]
Read More »Tuesday, January 22
Strength Squat Snatch 3-3-3-3-3 WOD “James Bond” 12-9-6-3 Squat Snatch (95, 65) Ring Dips
Read More »Tuesday, January 22 – CrossFit Kids
Warm-Up 3 Rounds 2 Cartwheels 15m Walking Lunge 6 Lateral Hops 15m Backward Walking Lunge Skill Overhead Squat WOD AMRAP in a given time 7 OHS 7 Situps 7 Tuck Jumps GAME! Dodge Ball
Read More »Monday, January 21
“Filthy 50” for time: 50 Box Jumps (24, 20) 50 Jumping Pullups 50 KBS (35, 26) 50 Walking Lunge Steps 50 K2E 50 Push Press (45, 35) 50 Back Extensions 50 Wall Balls (20, 14) 50 Burpees 50 DUs
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