Warm up takes on a new meaning when it is below zero outside!
Row/AD/Run 3:00
15-10-5
KB Single Leg RDL
KB Swing
Goblet Squat
Barbell Prep
Mobility:
~ Banded Overhead
~ Banded Hip/Hamstring/Couch/Squat
~ Individual
A. Clean Complex:
Power Clean + Hang Power Clean + Hang Squat Clean
B. "Muddle of Pud"
9-15-21-15-9
Burpees
Russian KB Swings (70/53)
C. Airdyne
5x1:00 on/:30 off
I love working with kids who are eager to learn and willing to work hard!
3 Rounds
:30 Mountain Climbers
:30 Jump Squats
:30 Hindu Push Ups
Mobility:
~ Hip Complex
~ Dislocates
~ wrist/forearm
~ Individual
A. WOD Prep 12:00
B. Against a 20:00 Clock
AMRAP 10:00
20 Double Unders
15 Power Snatch (75/55)
10 HSPU
-Rest 3:00-
7:00 to hit a heavy thruster from the ground
C. Alternating Tabata Sets Of:
Hollow Rocks
Plank Holds
Its Ring-Dip-Thirty, time to get strong!
2x
Run (down and back)
High knees (down and back)
Run
Butt Kicks
Run
Bear Crawl
Run
Crab Walk
Barbell Warmup
Mobility:
~ Dislocates/Kips
~ Down Dog/Cobra
~ Calf Stretch
~ Individual
A. 3 Position Snatch
1 - High Hang
2 - Hang (above knee)
3 - Hang (below knee)
B. "12.3"
AMRAP 18:00
15 Box Jumps (24/20)
12 Push Press (115/75)
9 T2B
Every 2:00 x 5 rounds:
15/10 Cal AD + 7 Burpees
Already seeing the hard work pay off!!
Class Choice:
Hungry Hippos
OR
Musical Med Balls
Mobility:
~ Banded OH
~ Banded Bully
~ Sink Stretch OR Contract/Relax in dip position
EMOM x 30:00
Min 1: :10-12 Calorie Row
Min 2: 3-6 Muscle Ups / 5-10 Ring Dips **NO Pull Ups**
Min 3: 5-10 HSPU
#LifeGoals
3 Rounds:
Row :40/Rest :15
Jump Rope :40/Rest :15
Frankenstein Walks
Knee squeezes
Forward Leans
Ninja Lunges
Mobility:
~ Hamstring/Adductor
~ Calf
~ Pec/Trap/Scap release
A. Deadlift - Build to a heavy triple for the day
B."The Blob"
5 RFT:
3 Deadlifts (315/215)
12 HR Push Ups
36 Double Unders
Airdyne Sprints
4 x :20 (ALL OUT)/:40 (Easy)
Snow Storm? Can't stop us!
Row 500m
+
2 Rounds
10 Dislocates
10 OH Squats
10 Behind the neck press (from bottom of squat)
Mobility:
~ Banded OH
~ Banded Hip
~ Banded Couch
~ Individual
A. BTN Snatch Grip Push Press 5x1
Climbing, but NOT to 1RM
B. "Primary Focus"
For time: (20:00 Cap)
21-18-15-12-9-6-3
Calorie Row
OHS (95/65)
C2B
Tabata Annie
In as few Tabata Intervals as possible, complete:
"Annie"
50-40-30-20-10
Double Unders
AbMat Sit Ups
Lumi and Rob Kicking ass at this weekend's "Cougars and Cradle-Robbers" event!
On a 6:00 Running clock:
2:00 Row
Then 4:00 of
Inchworm
Ninja Lunge
Knee Squeeze
Duck Walk
Barbell Warmup
Mobility (with a dowel):
~ Hamstring/Adductor
~ Lat/Chest Opener
~ Super Front Rack
~ Indvidual
A. “Vis-a-Vis"
AMRAP 10:00
5 Lateral Burpees
7 Power Clean (135/95)
9 Wall Balls (30/20)
B. 10:00 to establish a 5RM Front Squat for the day
5 Rounds:
Row 1:00
-Rest 1:00-
AD/Run :30
-Rest :30-
*Intervals should be at 80%+
TBT at CFE= Jock Jams radio, Double Dutch and Tug-Of-War
Row/Bike/Run 3:00
3 rounds w/empty bar
7 Snatch Grip DL
7 HP Snatch
7 Snatch Grip Behind the neck S2OH
Mobility:
~ Kips
~ Kicks
~ T Spine Opener
~ Individual
A. Snatch - EMOM x 10 x 1 rep, climbing
*Start at a weight you know you can hit easily and climb from there. If you miss a lift, go down and then come back up.
B. "Snake Oil"
For time:
3-6-9-12-9-6-3
Snatch
T2B
HSPU
EMOM 12
1. :40 Airdyne
2. :30 Burpees
3. :20 GOAT of choice
Time to mobilize!
Row 500m
+
15-12-9
Box Jumps/Step Ups
Air Squats
Sit Ups
Mobility:
~ Couch Stretch
~ Hamstring
~ Calf
~ Individual
Buddy Day
Teams of two
AMRAP 25:
30 Calorie Row
40 Box Jump Overs (24/20)
50 Wall Balls (20/14)
60 Buddy Medball Sit Ups
Guys class kicking ass with the girls class warming up in the background!
AMRAP 5
Run (down and back)
High Skips
Run
Butt Kicks
Run
Shuffle
Run
Karaoke
With a dowel:
10-15 Dislocates
10-15 OH Squat
10-15 Dislocates in Squat
Mobility:
~ Banded Overhead
~ Banded Squat
~ Scorpion/Iron Cross
A. Overhead Squat
5-4-3-2-1-1-1, Climbing
B. "Ready, Go"
For time:
30 KB Swings (53/35)
30 Lunge Steps
90 Double Unders
20 KB Swings (53/35)
20 Lunge Steps
60 Double Unders
10 KB Swings (53/35)
10 Lunge Steps
30 Double Unders
4x500m Row, rest 1:45 between efforts
Perfect way to start the week
Row/Bike/Run 3:00
Barbell Warm Up
(Clean, Jerk, C&J transition)
Mobility:
~ Hamstring Stretch
~ Super Front Rack
~ Trap/Pec Release
A. Power Clean & Jerk - Heavy Single
B. "Bring Da Ruckus"
AMRAP 6:00
30 Burpees
Max reps Clean & Jerks @ 50% of A
Rest 3:00
AMRAP 5:00
25 Burpees
Clean & Jerks @ @ 60% of A
Rest 2:00
AMRAP 4:00
20 Burpees
Clean & Jerks @ 70% of A
10:00 Airdyne for max calories
Maglia shared her story, tell us about your CrossFIt journey!
Running/line drills around the gym
10 Good Mornings
10 Side Bends
10 Back Squats
10 Behind the neck press
Mobility:
~ Banded Hip
~ Banded Hamstring
~ Banded Couch
~ T Spine
A. Back Squat
E2M x 4 sets x 4 reps
B."Fenrir"
4 RFT:
15 Calorie Row
15 Back Squats (135/95)
15 Pull Ups
3 Rounds:
1:00 Double Unders
1:00 GHD Sit Ups
1:00 Strict HSPU
Working hard!
Pizza Delivery
Barbell Warm Up
Mobility:
~ Banded Overhead
~ Banded Bully
~ Hamstring
~ Individual
A. Built to a heavy set of:
3 Push Press + 2 Push Jerk + 1 Split Jerk
B. "Dirty Thirty"
For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood (35lbs)
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double Unders
Proud of this girl and how strong she is getting! Hard work pays off.
On a 10:00 Running Clock:
Row 500m
Then AMRAP
15 Mountain Climbers
12 Sit Ups
9 HPC (empty bar)
Mobility:
~ Hip Complex
~ Banded Front Rack
~ Banded Bully
5 rounds
:40 work/:20 Rest
Row
Push Up
Hang Power Clean (135/95)
GHD Sit Ups
Superset Weighted Dips and Weighted Pull Ups
5-5-5-3-3-3-3-3
#WCW so cool watching this girl hold her own competing among Games athletes
Row/Bike/Run 3:00
3 Rounds
10 KB Single Leg RDL
10 KB Swing
10 KB Press
Mobility:
~ Hamstring (w/band)
~ Calf Stretch
~ Trap/Shoulder balde/Pec with lax ball
A. Deadlift 4RM
B. 5 RFT
15 Box Jumps
12 Deadlifts @50% A
9 HSPU
EMOM x 15:00
Min 1: :30 Plank
Min 2: HS Walk 20'/HS Hold
Min 3: L-Sit :20-:30
You guys were unstoppable today!
3 Rounds:
Row :45/Rest :15
Jump Rope :45/Rest :15
Barbell Warmup
Mobility:
~ Downward facing dog/cobra
~ Calf Stretch
~ Spine/Chest Opener (foam roller & barbell overhead)
AMRAP 6
30 Double Unders
15 Power Snatch (75/55)
-Rest 4:00-
AMRAP 5
24 Double Unders
12 Power Snatch (95/65)
-Rest 3:00-
AMRAP 4
18 Double Unders
9 Power Snatch (115/75)
-Rest 2:00-
AMRAP 3
12 Double Unders
6 Power Snatch (135/95)
-Rest 1:00-
AMRAP 2
50 Double Unders
Max Reps Power Snatch (155/105)
100/70 Calories on the AD AFAP
Every :90 = 15 Sit Ups
Don't let Tully fool you, Sunday Funday was a blast!
EMOM 5
3 Burpees + Jump Squats + 1 Shuttle run (down and back)
Barbell Warmup
Mobility:
~ Kips
~ Banded Overhead
~ Banded Squat
~ Individual
A. Thruster EMOM (from ground)
EMOM x 9, climbing
Min 1: 3 Reps
Min 2: 2 Reps
Min 3: 1 Rep
B. "Scorched Earth"
5 RFT:
7 Lateral Burpees
7 Thrusters
7 C2B Pull Ups
5x400m Row, rest 1:30 between rounds
These two make a killer team!
3 Rounds:
:45 shuttle Run/:15 Rest
:45 Jump Rope/:15 Rest
Barbell Warmup
Mobility:
~ Couch Stretch
~ Hamstring
~ Calf
~ Individual
A. Climb to heavy Complex:
3 Deadlifts + 2 Hang Cleans + 1 Jerk
B. "Sufferage"
For time:
100 Double Unders
20 Burpees
5 Complexes (135/95)
75 Double Unders
15 Burpees
4 Complexes (135/95)
50 Double Unders
10 Burpees
3 Complexes (135/95)
25 Double Unders
5 Burpees
2 Complexes (135/95)
C. 3xmax effort plank holds (weight optional)
Line drill laps
Mobility:
~ Super Couch Stretch
~ Banded OH
~ Quad Smash
~ Individual
"Luce"
Wearing a 20 pound vest, three rounds for time of:
1K Run (1K Row)
10 Muscle-ups (30 Pull Ups & 30 Ring Dips)
100 Squats
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.
Teams of 2 tackling today's buddy workout, great work everyone!
Row 750
+
3 rounds with dowel:
8 Dislocates
8 OHS
8 BTN Press (bottom of squat)
8 Dislocates (bottom of squat)
Mobility:
~ Kicks
~ Chest/shoulder Opener
~ T Spine Mob
A. Overhead Squat 3-3-3-2-2-2-1-1-1
B. "Mulder"
For Time:
21-15-9
OHS (95/65)
T2B
HSPU
C. Mobilize!