Freakin Friday WOD
Warm: 10 ez 10 hard, 20/20, 30/30, 40/40, 30/30, 20/20, 10/10 Rowing Tabata: Sit ups Jump Rope Squats 2:00 Rest between WOD= “B-1” 3...
Thursday at the Bar
Warm: Kb Sumo Deadlift High Pull x 20 4 sets with :90 rest between each set Strength: Front squat 8, 6, 4, 2 Building up to a heavy...
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...
Saturday Endurance
Warm: Big Lap + 10 Over and back w/pvc + 10/side leg swings X 3 Movement prep, warm up cleans and deadlifts “Kiana” 4 Rounds for Time: 2...
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...
Monday Work!
Warm= 8 lunges total + 5 push up + 200 Row X3 Rds w/ :45 rest between Skill= Pistol Sit and roll + Sit roll stand + assisted pistol w/...
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...
Friday Wind Down WOD
Warm up: 10 X outs + 5 divebomb Push ups 5 x Strength: 6-5-4-3-2-2 Thrusters working up to a heavy double "Jackie" - For Time 1000 m Row...
Thirsty for more Thursdays
Warm: 5 walk out push up :15 sec rest 10 x Bench press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 As the reps get low weight goes up 1:00 - :90 rest...
