Spacey Monday
Bench Press 6 x 5 w/ a :02 Pause at the bottom (on the chest) WOD: “Space Cadet” 21-18-15-12-9-6-3: Double Dumbbell Squats (50’s/35’s)...
Almost Friday
WOD: 5 Rounds: 15/10 Calorie Bike or Row 10 DB Thrusters Body Armor 3 Giant Sets: 50′ DB OH Walking Lunge (left arm) 10 Single DB...
So What Is CrossFit, and Why Are People so Obsessed with It?
Dig into why CrossFit has become so huge over the last 10 years.
Monyay!
A1. Back squat x 5 @ 70%-80% of 1 RM A2. Box Jump x 8 24/20- If you are uncomfortable with box jumps stack plates and use those 5 Rnds...
Taco Tuesday WOD
Warm: Glute Bridges x 15 Crunches x 15 1 small lap 200 m Row X 3 Strength: Complex- Dead Lift, Shrug pull, Panda Pull 3 of each x 6 sets...
Mind Over Matter
Warm- 10 EMOM 10 Ball Slams 8 Wall Ball 20/14 Movement Prep WOD: 10 rounds for time of: 95/65-lb. sumo deadlift high pulls, 7 reps...
Taking it to Thursday
100 EZ 100 All out to 1000 Skill Push up Plank + hand placement + full ROM WOD 50 Cal Row Then 3 Rounds of Kbs - 15 burpee - 10 HSPU -...
Get Over the Hump
Warm: DB rows x 8/ side DB Press x 10 DB squats x 12 X6 rounds Skill: HSPU EMOM 6 6 Strict HSPU WOD 20 AMRAP 8 strict pull-ups 8 box...
Finally Friday
Warm: 4 sets, each as fast as possible: Farmers carry small lap Row 250m Rest 1 minute Skill Pistol Progression Lower and Roll Rolling...
Fighting to get to Friday
Warm; Jump Rope- EMOM :15 , :30, :45, 1:00, :45, :30, :15 Strength Build to a heavy 4 Snatch in 15 minutes Then- 8 EMOM 4 Snatch @ 85% of...
