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
Focus: StrengthWOD: Snatch-grip Deadlift5,5,5,5,5,5 3 Rounds for time:15 x Snatch DL15 x Box Jump This an article footer
[youtube=http://www.youtube.com/watch?v=E-ie-g5fxLc]I wish I could show this video to everyone who asks me what CrossFit is. Yes, “CrossFit is randomized, functional movements at done at high intensity.” But the just describing the program sounds very static. CrossFit is much more of a process that a program. The most compelling part of […]