Monday WOD
Warm: 50 yoga inch worm Strength: Back Squat 2 X 10 @ 50% of 1 RM 2 X 10 @ 70% of 1 RM 2 X10 @ 85% of 1 RM WOD: Karen 150 Wall balls for...
Throwdown Thursday
Warm: 7 Negative ring rows 31X1 4 Rounds Strength: Back Squat 6 x 5 WOD 21-15-9 Pull Up Toes to Bar Thruster
Friday
5 AMRAP 7 pike push ups (touching top of head to the floor) 2 up dog down dog transitions Strength Back squat 2 set of 5 get to 80-85% of...
Thursday WOD
Warm: 4 x 400 M Run (Big Lap) 2:00 rest between each- Dynamic stretch between each lap Skill: Pull Up Negs and Kipping WOD 3 RFT Big Lap...
Wednesday Warrior WOD
Warm: Jump Rope 10 minutes concentrating on not missing 10 minutes of Dynamic Stretch 10 EMOM 4 Burpee Box Overs 3 minutes Rest 8 EMOM 60...
Two for Tuesdays
Row 500m @ 50%, 75% and 95% with 2:00 rest between 4 Rounds for time of Ball Slams- x15 (Rx- 25/14 , F-14/8) Crunches- x25 Kbs- x 13 ...
PR Monday
Warm: 5 DL + 5 clean + 5 Front Squat + 5 Shoulder to OH 6 Rounds w/ 1:00 Rest between CrossFit Total 1 RM for: Back Squat Shoulder Press...
World WOD Wednesday
Warm: Single leg med ball deadlift 10 per leg (concentrate on engaging the hamstring and glute) Glute bridge x 10 200 m Row Squat jump...
20 AMRAP Tuesday!
Warm :30 second ring row hold + :30 plank hold + 15 air squats X 6 :45 rest between rounds Movement Prep: Warm up to weight used for...
Saturday Morning Endurance
Dynamic Warm up- 10 minutes PVC movement prep and mobility “Jenny” 20 AMRAP 20 OH Squats 20 Back Squat 400 m Run = Back Squat All weights...
