Focus: CardioWarm-up: Med Ball warm-up and 2 x The Big Wheel [wmv]Skill/Specific Warm-up: Practice rope climb and practice jump ropeWOD: As may rounds as possible in 20 minutes:1 x rope climb10 x push-ups100 x steps with jump rope This an article footer
Focus: CardioWarm-up: Jog 800 M then 5 x FlowFitSkill/Specific Warm-up: Review KB swingsWOD:2 rounds for time:50 M Broad jump or bounds25 Push-ups50 M Lunges25 Kettlebell swings, 1 pood50 M Bear crawl25 Sit-ups50 M Frog hop This an article footer
Focus: CardioWarm-up: CrossFit Warm-upSkill/Specific Warm-up: N/AWOD: 50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Good mornings50 Wall ball shots, 20 pound ball50 Burpees50 Double unders This an article footer
Focus: IntervalWarm-up: Med ball Warm-upSkill/Specific Warm-up: Count-down push-ups/count-up squats Practice and warm-up on pull-upsWOD: Interval Heavy Fran21, 15, 9Heavy thrustersWeighted pull-ups This an article footer
Focus: Strength/IntervalWarm-up: D-Ball Medley and agility hurdlesSkill/Specific Warm-up: Warm-up on cleans and floor wipersWOD: 5 rounds for time with partners:5 x Clean10 x Floorwipers This an article footer
January Saturday Schedule:===================================== January 25 – No classes on Friday. =====================================January 26: Stanford Dish [Google Map]Meet at Nixon Elementary School parking lot (where the blue place marker is). =====================================February 1 – No classes on Friday. =====================================February 2 – I will be in Las Vegas for the affiliate gathering. Breanne will […]
[youtube=http://www.youtube.com/watch?v=EzRbdj3bVys]Focus: CardioWarm-up: Med Ball warm-up250 x Jump rope skips20 x Double undersSkill/Specific Warm-up: Review med ball cleanWOD: As a team of 2 complete the following:100 x Med Ball Cleans100 x Wall Balls100 x V-ups100 x Seated overhead med ball passes This an article footer
Focus: StrengthWarm-up: 2 rounds of CrossFit warm-up with rowing or runningSkill/Specific Warm-up: Push Jerk (7, 6, 5, 4, 3, 2, 1)WOD: 5 rounds for time of:5 x Deadlift5 x Front squat5 x Push press This an article footer
Focus: CardioWarm-up: Shoulder mobility with dowel, The Beast with bar, Burgener warm-upSkill/Specific Warm-up: The Beast with weightWOD: Elizabeth21, 15, 9 for time:Clean 60 kg. (unless specified by “power”, a clean includes a squat)Ring Dips This an article footer
Focus: CardioWarm-up: 5 x FlowFitSkill/Specific Warm-up: 2 x rope climb and DB push jerk warm-up.WOD:5 rounds for time:1 x Rope climb5 x DB Push jerk10 x Weighted sit-ups This an article footer