April 2016

April 2016

Cindy Full Of Grace

WARM-UP: :30 drills X 2 Air squats Alt lunges Bottom squat hold Push ups Sit ups 200m Run SKILL: 5 Min to build to 80% 10 min EMOM Odd – 2 BSQT @ 80% of 1RM Even – 5 Strict HSPU WOD: Cindy Full of Grace 3RFT (18:00) 3 Rounds of Cindy -5 Pull ups

Read More

Med Ball Mania

WARM-UP: 250 Row 10 Inch worm + PU 15 Good mornings 10 Air squats X 2 SKILL: Teams of 2 Complete 2000m Row ( 12:00 ) P1 – Row P2 – Deadlift hold WOD: 21-15-9 ( 12 min ) Overhead med ball lunge (each side) Weighted med ball V-up 200m Med ball carry (20-14)

Read More

Something New!!

WARM-UP: 1 set of fence drills 10 gate swings 10 push ups 10 lunge to instep 10 baby squats x 2   SKILL: 8 min EMOM Power clean+ clean + push jerk WOD:   14min AMRAP 100 DU 25 Russian Twist 10 Singe arm jump back  

Read More

Knees To Other Elbow

WARM-UP: 800m Run 10 Burpees 8 Inch worms 15 Wall Squats SKILL: Alt knees to elbows 4 x 8 ( total ) WOD: 20min AMRAP 400m run 16 Alt DB snatch ( total – 40/25 ) 8 Burpees 16 Air squats 8 Pull ups

Read More

Park WOD is Cancelled!

Park WOD is cancelled today, but we will be having both 8am and 9am classes at the gym! See you there.  WARM-UP: Plyos SKILL: 10 x 100m Sprints ( 60 Sec rest ) WOD: 3 RFT ( 12 min cut off ) 10 Power Cleans (115/75) 10 Front squats 10 STO 10 Back squats

Read More

“The Seven”

WARM-UP: 200m Run 10 Good mornings 10 Push ups 10 Ring rows X 3 Rounds WOD: “The Seven” 7RFT ( 35 min ) 7 Handstand push ups 7 Dumbbell Thrusters (40/25 ) 7 Knees to Elbow 7 Deadlifts ( 225/155 ) 7 Burpees 7 KBS ( 32/20 ) 7 Pull ups

Read More

Pendlay Rows

Fitness in the park this Saturday at 9am. NO 9am class at Mission CrossFit. WARM-UP: Fence drills :30 Sec bar hang 10 Ring rows 10 Wall squats ( 2 sec down+2 sec hold+2 sec up ) 10 Inch worms :30 Sec plank x 2 rounds SKILL: 4 x 8 Pendlay Row ( 10:00 ) Increase

Read More

Time To Work On Your Double Unders

WARM-UP: 400m Run Plyos SKILL: Tabata 4 rounds at each station Slamballs ( 30/20 ) Cal on Air Dyne Push ups Cal on rower Total reps for each station WOD: 7 min AMRAP 30 DU ( 60 singles ) 10 Russian Twists (each) 2 min Rest 7 min AMRAP 30 DU ( 60 singles )

Read More

Two Bells Is Better Than One

WARM-UP: :30 Drills Arm circles Jumping jacks Bar hang Seal jumps Handstand hold Push ups 2 Rounds SKILL: 10 Min EMOM ODD: Double KB overhead :30 hold ( 24/16 ) EVEN: 5-8 Burpees over KBs WOD: 4 RFT ( 16 min ) 10 T2B 15 Wallballs ( 20/14) 400m Run

Read More

WOD In The Park This Saturday!

WARM-UP: 200m Run 20 Leg kicks 200m Run 20 Pelvic raises 200m Run 20 Lunges 200m Run 20 Single leg raises SKILL: Every :90 for 9 min (6 rounds) 3 Back squats at 75% of 1 RM WOD: 14 Min AMRAP 21 KB swings ( 24/16 ) 14 Ab mat sit ups 7 Unbroken Hang

Read More
Scroll to Top
Scroll to Top