WOD
Workout of the Day
6-9-15 Turbo Training
30:30 Format 30 seconds of work for each movement. 4 rounds of each movement set. Rest 1 minute between movement sets. 1) KB Clean & Press, KB Swing, Alt KB Row 2) Jumping Pull Up, Air Squat, Pike Push Up 3) Plank, L Plank, R Plank 4) On Ladder: 2 in each Linear, 2 in […]
6-9-15 CrossFit
Super Sets! #1 Back Squat 4×5 Bench Press 4×10 Barbell Row 4×10 #2 Weighted Plank 4x45sec Overhead Band Pull Aparts 4×10 -Then- Banded Sprints! 10 yards x10 Your coach will explain what these are. You’ll love it, I promise!
6-8-15 Turbo Training
“Burpee Blowout!” 15 Burpees 30 Box Blasts 30 KB DeadLifts (heavy) 15 Burpees 30 Push Up w/ Rotation 30 Ring Row 15 Burpees 30 Plank Hops 30 Lateral Lunge 15 Burpees 30 DB Step Up 30 DB Push Press 15 Burpees 30ea Mountain Climbers 30 DU 15 Burpees 30ea Flutter Kicks 30 BirdDog Planks 15 […]
6-8-15 CrossFit
Strength: Push Press WOD: 16min EMOM Even: 5 Thrusters (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 Odd: Overbox Burpees
6-5-15 Turbo Training
250m Row Format: 40min Cap Row 250m 30 Box Blasts Row 250m 30 DB Squat Cleans Row 250m 30 DB Step Ups (heavy) Row 250m 30 KB Swings Row 250m 30 Push Ups Row 250m 30 MB Sit Up & Press Row 250m 30 Supermans Row 250m 30 Shotguns Row 250m 30 DU Row 250m […]
6-5-15 CrossFit
Max Day! Thats right folks, today will be our very first true max out day. We will be maxing out our Snatch, and Clean & Jerk. Training Age: If you have been weightlifting (olympic style) with us or at another gym for: More than 1 year: you will establish you 1 rep max (1RM) for both […]
6-4-15 Turbo Training
“Row Sprint 40’s” Work through the list of work below as fast as possible, stopping every 3 minutes to Row 250m. 35min Cap. 40 KB Clean & Press 40 Shotguns 40 DB Step Ups 40 Box Push Ups 40 Wallballs
6-4-15 CrossFit
No Strength/Skill Today. WOD: 4 Rounds. 40min Cap. 500m Row 10 KB Swings (Sc) 35/24 (Rx) 44/35 (Rx+) 53/44 10 DB Snatch (Sc) 15/10 (Rx) 25/15 (Rx+) 35/25 10 DB Thruster ^ ^ ^ Run 400m 10 Push Ups 10ea Alt DB Row ^ ^ ^ 10 BirdDog Planks
6-3-15 Turbo Training
“Jump Rope Jamboree” 35min Cap 50 Jump Rope Singles 25 DB Squat Cleans 25 DB Press 50 Jump Rope Singles 25 KB Swings 25 KB Goblet Squats 50 Jump Rope Singles 25ea Flutter Kicks 25ea Mountain Climbers 50 Jump Rope Singles 25 Tuck Jumps 25 Supermans 50 Jump Rope Singles 25 MB Kickbacks 25 MB […]
6-3-15 CrossFit
Strength: Jerk 5×3 WOD: 5 Rounds. 25min Cap. 20 Box Blasts (Sc) 20/16 (Rx) 24/20 6 Jerks (Sc) 75/55 (Rx) 95/75 (Rx+) 135/95 10 Front Rack Lunges (Sc) 75/55 (Rx) 95/75 (Rx+) 135/95 10 T2B