Focus: Heavy lifting on a short intervalWarm-up: 200 single unders, Back rolls, shoulder mobility, etc. Skill/Specific Warm-up: Warm-up DL 5,4,3,2,1Level 4 – 120/90 KGLevel 3 – 100/75Level 2 – 80/60Level 1 – 60/45WOD: 10 rounds on 2:00 min interval1 x DL2 x Weighted Pull-ups3 x Weighted Dips4 x Weighted Sit-ups
Focus: Interval training, Warm-up: 400m Run/500m Row, 2 rounds of 9 reps – Ring pull-ups, ring supports, hanging leg raises, snow angels & Ws, good mornings w/bar, one arm DB sit ups, OHS w/dowel, one armed DB lunge (1-arm exercises should use right arm first round, left arm second round)Skill/Specific […]
Enlarge image Breanne brought the heat to Aromas! Yes, you read that right sports fans, 255 POUNDS or, for fans of the metric system, 115 KG! BAM! Also notice that one of her fellow competitors, Kristan Clever, is cheering her on. This was intensity at its best. Congratulations to Breanne […]
Focus: Interval training, Warm-up: 400m Run/500m Row, 2 rounds of 9 reps – Ring pull-ups, ring supports, hanging leg raises, snow angels & Ws, good mornings w/bar, one arm DB sit ups, OHS w/dowel, one armed DB lunge (1-arm exercises should use right arm first round, left arm second round)Skill/Specific […]
Travis loving the front squats! Morning WOD Wednesday, July 0821-18-15-12-9-6-3Front Squat (185#/135)Situp post time and loads to comments
We will have all gone to the THE CROSSFIT GAMES!
They said no, but I thought we could have fit another. Hey crew…great job with this morning’s hero workout!!! Happy 4th of July! Morning WOD Friday, July 03“Daniel”50 Pullups400m Run21 Thrusters (95#/65)800m Run21 Thrusters (95#/65)400m Run50 Pullups post time and loads to comments
All classes are available Friday: 6:00, 7:00 9:30 AM and 12:30, 4:00, 5:00 and 6:00 PM. See you there!