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Strength: GHD Sit Ups- 15, 15, 15- REST 1 min between each set + WOD: For Total Reps*** 4 Min Row for calories 3 Min Max Pull Ups 2 Min Max Back Squat- 135lb/ 95lb 1 Min Max Push Press- 95lb/ 65lb ***This is performed on a running clock, no rest between stations
Continue Reading →Strength: Thruster- 2, 2, 1, 1, 1- Build to a heavy single from the rack + WOD: For Time 30 Thrusters- 95lb/ 65lb 10 Kettle Bell Swings- 24kg/ 16kg 20 Thrusters 20 Kettle Bell Swings 10 Thrusters 10 Kettle Bell Swings
Continue Reading →Skill Work: Double Unders: 10 as fast as possible every min x 5 min **Focus on speed + WOD: “The Filthy Fifty” – For Time 50 Box Jumps- 24″/ 20″ 50 Jumping Pull Ups 50 Kettle Bell Swings- 16kg/ 12kg 50 Walking Lunge Steps 50 Knees 2 Elbows 50 Push Press- 45lb/ 35lb 50 Back [...]
Continue Reading →Strength: Snatch 1×3 reps @ 70%/ 1×2 @ 80%/ 1×2 @ 85% + WOD: “Isabelle” 30 Snatches for time- 135lb/ 95lb
Continue Reading →Strength: Snatch Pulls- 4×3 @ 120%- warm up movement, then 4 sets of 3 @ 120%. **Control Barbell throughout entire movement. + WOD: 12 min AMRAP 1 Rope Climb 10 Box Jumps- 24″/ 20″ 20 Double Unders
Continue Reading →Strength: Over Head Squat- 2, 2, 1, 1, 1- Build to a heavy single rep- 1RM if athlete is feeling it, otherwise, not a 1RM + WOD: For Time: 20 Push Jerks- 155lb/ 105lb 40 Barbell Burpees
Continue Reading →Skill Work: 10 minute of skill work- Athlete’s Choice + WOD: For Time:*** Run 400M 3 Rounds: 20 Pull ups 20 Box Jumps 20 Wall Balls Run 400M ***Athletes will run 400 meters, perform 3 rounds of the triplet (pull ups/ box jumps/ wall balls) then finish with another 400 meter run
Continue Reading →Strength: Turkish Get Up- Build up to a tough UNBROKEN 5 on each arm in no more than 5 sets + WOD: “JT”- 21/ 15/ 9 Rep Rounds HSPU Ring Dips Push UPS
Continue Reading →Strength: Overhead squat- 5×3 @ 85%: warm up, then 5 sets of 3 reps @ 85% 1RM + WOD: 10 min AMRAP Row 20 Calories 5 Kettle Bell Snatches Right/ 5 Kettle Bell Snatches Left- 32kg/ 24kg
Continue Reading →Strength: 10 Min Muscle Up practice- advanced athletes 2 every minute on the minute + WOD: “Helen” – 3 Rounds Run 400M 21 Kettle Bell Swings- 24kg/ 16kg 12 pull ups
Continue Reading →What is CrossFit?
CrossFit is the principal strength and conditioning program for military special operations units, champion martial artists, elite and professional athletes...and YOU!
CrossFit Franklin Journals
The BEST way to track your fitness progress is to WRITE IT DOWN!The new CrossFit Franklin Journals have pages and pages of space for you to log your workouts each day. The journals also have places to write your times or scores for the Girls, Heros and CrossFit workouts. Watch your progress, find your strengths and identify your goats. Get yours and START USING IT. You will experience an uptick in your motivation and your results. Ask about them at the front desk.