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Monthly Archives: July 2016

Helpful CrossFit Information To Get Started!

Helpful CrossFit Information To Get Started!

CrossFit workouts offer a great way for anyone interested in fitness training to get a well-rounded workout. This program has become so successful and popular that there are now CrossFit gyms in us about every town all over the country. Yet getting started can seem challenging, as there [...]

Friday, July 22, 2016

FRIDAY
Strength, Every 90 seconds for 9 minutes:
2 Heavy Back Squats

Accessory: 3 Rounds Not For Time
10 Romanian Deadlifts
30 Second Superman Hold
15 Banded Good Mornings
60 Second Weighted Plank Hold

By |July 21st, 2016|WOD|Comments Off on Friday, July 22, 2016

Thursday, July 21, 2016

THURSDAY
Skill: 10 minutes reviewing
(1) Inverted Positioning, via a wall walk
(2) How to kick into a Handstand
(3) Handstand Hold
(4) Handstand Push-ups

At 0:00. max set of unbroken Strict Pull-ups
At 3:00. max set of unbroken Strict Handstand Push-ups
At 6:00. max set of unbroken Strict Pull-ups
At 9:00. 45 seconds max Kipping Handstand Push-ups
At 15:00, For Time: 1000m Row

Modifications
Strict Handstand […]

By |July 20th, 2016|WOD|Comments Off on Thursday, July 21, 2016

Wednesday, July 20, 2016

WEDNESDAY
At 0:00: Every 90 seconds for 9 minutes
2 Squat Snatches
*not above 75% of your 1 RM

At 9:00: Every 90 seconds for 9 minutes
2 Squat Cleans *not above 75% of your 1 RM

At 22:00: Alternating for 8 minutes
Minute 1: 30 seconds max Power Snatches
Minute 2: 30 seconds max Hang Power Cleans
*Use same weight for the […]

By |July 19th, 2016|WOD|Comments Off on Wednesday, July 20, 2016

Tuesday, July 19, 2016

TUESDAY
Teams of 2, With a 20 minute clock
1.5 mile run (switch every 200m)
Remaining Time, AMRAP
300′ farmer’s carry (2 x 70/53)
200′ walking lunge
10 strict toes-to-bar
*switch as needed

By |July 18th, 2016|WOD|Comments Off on Tuesday, July 19, 2016

Monday, July 18, 2016

MONDAY
Strength, EMOM x 7:
1 Heavy Thruster

WOD
‘Fran’
For Time:
21-15-9
Thrusters 95/65
Pull-ups
*10 minute time cap

By |July 17th, 2016|WOD|Comments Off on Monday, July 18, 2016

Saturday, July 16, 2016

SATURDAY

WOD
For Time,
‘Helen’:
3 Rounds
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups

By |July 15th, 2016|WOD|Comments Off on Saturday, July 16, 2016

Friday, July 15, 2016

FRIDAY
Strength,
Reverse Lunge: 3 x 10 (5 per leg)
WOD
Accessory: 3 Rounds Not For Time
3 Turkish Get-ups (per arm)
15 Banded Good Mornings
Max L-sit 15
GHD Sit-ups
*Emphasis during good mornings is on proper hinging. Avoid hinging from the SI joint.
Our goal is proper hamstring activation. Proper positioning will result in you feel your hamstrings activated.

By |July 14th, 2016|WOD|Comments Off on Friday, July 15, 2016

Thursday, July 14, 2016

THURSDAY

WOD
For Time: 5 Rounds
500m Row
7 Push Jerks 185/135
15 Push-ups

By |July 13th, 2016|Uncategorized|Comments Off on Thursday, July 14, 2016

Wednesday, July 13, 2016

WEDNESDAY
At 0:00: Every 2 minutes for 10 minutes
1 Pausing Snatch Deadlift + 1 Hang Squat Snatch + 1 Squat Snatch
*not above 70% of your 1 RM

At 10:00: Every 2 minutes for 10 minutes
1 Pausing Clean Deadlift + 1 Hang Squat Clean + 1 Squat Clean
*not above 70% of your 1 RM

At 25:00: Every minute for […]

By |July 12th, 2016|WOD|Comments Off on Wednesday, July 13, 2016

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