I was at the Running and Endurance Certification in Newport Beach so Jason ran this class. Focus: StrengthWarm-up: 2 x CrossFit warm-upSkill/Specific Warm-up: 7 -> 1 Max Effort DeadliftWOD: 21, 15, 9Overhead Squat with 20 kgPush-upsRing dips This an article footer
I am heading back from the CrossFit Running & Endurance Sports Training Certification in Newport Beach. If you are interested, we can talk about the details later. Those attending Saturday track sessions will get a healthy dose whether you are interested or not. 🙂 Pictures here You may also want […]
Jason will be leading the Saturday class at the gym. He will also be leading the only class on Monday which is at 7 pm. This an article footer
[youtube=http://www.youtube.com/watch?v=WTotdRwv3Ss]Focus: Interval (team)Warm-up: Med Ball Warm-up and Big WheelSkill/Specific Warm-up: Review rope climb and deadliftWOD: In teams of 2 or 310 x Rope climb100 x Deadlifts200 x DB Thrusters This an article footer
Focus: CardioWarm-up: 2 x CrossFit Warm-upSkill/Specific Warm-up: Practice Wall BallWOD: Karen: 150 X Wall BallFinisher: Ab Circuit This an article footer
Focus: CardioWarm-up: Walk up hill and 10 of each lunges, weighted sit-ups, ball slams and table jumps. On the way down the hill, 10 pull-ups.WOD: 2 roundsRun up the hill with a D-Ball, then about 10 M of lunges at the top.25 x weighted sit-ups25 x ball slams25 x table […]
Focus: Cardio Warm-up: 6 x FlowFitSkill/Specific Warm-up: DB SnatchWOD: JoshieComplete three rounds for time of:40 pound Dumbbell snatch, 21 reps, right arm21 L Pull-ups40 pound Dumbbell snatch, 21 reps, left arm21 L Pull-ups This an article footer
See calendar for more info. This an article footer
Focus: Interval Warm-up: Med Ball warm-upSkill/Specific Warm-up: Snatch balance and jump ropeWOD: 5 rounds with 1 minute rest between rounds 100 x Jump Rope Steps10 x Snatch Balances This an article footer
Focus: Strength Warm-up: D-Ball Medley in parking lotSkill/Specific Warm-up: Back Squat 7, 6, 5, 4, 3, 2, 1 or Heavy Cleans 5, 5, 5, 5, 5WOD: As many rounds as possible in 10 minutes:5 x Med Ball Cleans10 x Jumping Pull-ups15 x Wall Balls This an article footer