Making Monday Great!
Run or Row 1000m Skill DU’s 10 minutes WOD: :90 Jump Rope 3/side turkish get up 25 sit up 12 wall ball 3 rounds for time
Saturday Endurance Special
Warm: Ball Slams X 15 X5 with :45 Rest Bicep stretch + shoulder mobility WOD For time: 75 pull-ups Row 500 meters 75 push-ups Row 500...
Starting the Week Off Right
Warm: Kettlebell warm up, consists of x5/exercise/x2 rounds unbroken: Single Arm Russian/side, American, snatch/side. Then, Goblet Squat...
Monday Start Up
Warm- 200m Row + 50 Singles X 5 Strength: Weighted box steps ups 4 x 12/ leg 2:00 Rest WOD- For Time 100 singles 25 squat 25 kbs 25 box...
Swinging Tuesday
Warm: Baseline @ 70%= 500 m Row + 40 air squat + 30 sit up + 20 push up + 10 pull up Dynamic stretch Work 12 EMOM 1-Single Arm Kbs 8/arm...
We Get Stronger on Wednesday
Warm: WARM 4 min row + 3 min jump rope + 2 min run + 1 min burpee DB push press x8 KB/DB single arm row on bench x6 each side barbell ab...
Friday WOD
Warm: 10 minutes 0-1: down dog up dog transitions 1-2: lunge twists 2-3: squats 3-4: jumping jacks 4-5: high knees 5-6: butt kicks 6-7:...
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...
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...
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...
