Enlarge imageEnlarge image Focus: Interval Warm-up:2 rounds of 10 reps:Run 400 MCrossFit Warm-up [“Official” CrossFit Warm-up] Skill/Specific Warm-Up: Review exercises for Shopper Overboard. WOD: Shopper Overboard400 M Shopping cart push Other exercises used include:RowPush pressWall ballKB swing5 x sprawls/5 x sit-ups5 x jumping dips/5 x jumping pull-ups There were a […]
Many of you may have seen Mike, Randy, Lynette and David practicing kipping pull-ups. Here is a video of Mike’s progress [5.4 MB AVI]. All are super close to busting them out at will, stay tuned for additional video updates. Did you see Breanne doing a muscle up in the […]
Focus: Interval Warm-up: Run 800 M easy, Dynamic Warm-up, Run 800 M easy Skill/Specific Warm-up: N/A WOD:2 rounds, run 400 M fast after each round.Complete all the work at your station, after everyone has finished their work, rotate to the next station. Continue until each athlete has completed the work […]
Enlarge imageCheck out those triceps on Randy!Enlarge imageMike and David working through Black Jack. During the DB warm-up, Randy did such a great job demonstrating the DB clean, I had to make a movie of it (OK, he could pull a little longer with straight arms but still very good […]
Enlarge imageWarming up with Dan, Mark and Ryan (muscled-up to do his ring dips!). Yeah, your workout is our warm-up.Enlarge imageThese weights are kilograms. There are several athletes doing at least 1 rep (i.e. 1RM) of 2 x body weight (BW) Focus: Strength Warm-up: Medicine ball warm-up3 rounds of:1 min. […]
Enlarge image Focus: Cardio/Interval Warm-up:Run 200 M20 x squatsRun 200 M20 x d-ball squatsRun 200 M20 x lungesRun 400 M with ball20 x ball slamsRun 400 M with ball20 x walking wall balls Skill/Specific Warm-Up: Jump Rope4 rounds of 1 min. on/ 1 min. off WOD: Interval Helen3 rounds: Run […]
Focus: Interval Warm-up: Med Ball Warm-up2 rounds of 15 x Wall Ball15 x Ball Slam Skill/Specific Warm-Up: Medicine Ball Clean WOD: 5 x 5Five rounds of:5 x Dumbbell deadlifts5 x Dumbbell hang cleans5 x Dumbbell push presses5 x Dumbbell squats Increase the load each round. Rest as necessary between rounds. […]
Enlarge imageSince Mike was solo, he wanted to work on his squats. This is a before and after. The following video shows his last set of front squats. [7.9 MB AVI]Enlarge imageDan, Sylvi, Matt and Janice in various stages of Burpee Bliss.Enlarge imageJanice and Matt deadlifting. Focus: Strength Warm-up:2 rounds […]
Focus: Strength Warm-up:400 M Run/Row Skill/Specific Warm-Up: 3 x The Beast with dowel [description and demo]4 x The Beast with bar5 x The Beast with bar and weight WOD: Back Squats2 x 5 Warm-up5 x 5 Increasing weight each round if possible Everyone was very close to their previous 1 […]
Focus: Cardio Warm-up:Run 400 M10 each: knee huggers, squats, lunges, side lunges, leg swingsRun 400 M10 each: arm swings, overhead squats, sit-ups, good morningsRun 400 M Skill/Specific Warm-Up – Max Push-up and Dips 3 x 5 (jumping) pull-ups then go for maximum pull-ups3 x 5 (jumping) dips then go for […]