April 2018

April 2018

Soooo long

WARM UP: 1 Min bike 10 Pass thru 10 PVC Thrusters 10 Good Mornings 10 Baby Squats 10 Russian Swings 10 American Swings 10 Goblet Squats 10 Lunges 10 SLSU 10 Push Ups SKILL: Into WOD WOD: 30 Min EMOM: (5 rounds) :40 effort :20 rest M1: ME Bike M2: ME KBS (24/16) M3: ME

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Start the week off right

WARM UP: EVERETT Warm Up: 20 Lunges 15 Air Squats 10 Push Ups 5 Burpees 10 Down dog push ups :30 Handstand Hold SKILL: Handstand Push Up Work WOD: 15 Min AMRAP: 10 Ground To Overhead (135/95) 15 No Push Up Burpees 20 Hollow Rocks    

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Sunday Funday

WARM UP: Plyos SKILL: Set up for WOD WOD: 8 – 5:00 Rounds 400 m Run, ME KBS, 1:00 Rest 400 m Row, ME AB Mat SU, 1:00 Rest 400 m Run, ME KB Goblet Sqt, 1:00 Rest 400 m Row, ME K2E, 1:00 Rest 400 m Run, ME Box Jump Overs, 1:00 Rest 400

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Bring a friend tomorrow!!!!

WARM UP: 400m Run Plyos 30 Jacks 30 Seal 10 Reach Thru’s 3 Rounds of Cindy SKILL: “Friends” 15-12-9-6-3 Russian Kettlebell Swing Ring Rows Air Squats Push-ups WOD: “T.U.P” 15-12-9-6-3 Power Cleans (135/95) Pull Ups Front Squats Pull Ups   Staff Sgt. Michael H Simpson’ died due to injuries he sustained on April 27th, 2013

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4-Week Program to Crush “Murph”

With Memorial Day only 4 weeks away and there is one workout that the CrossFit world begins to talk about – “Murph.” I have done this workout many times, and every time I look to better my last attempt at it. I have put together a steady 4-week program that you can do at home or at

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Burpees on a Friday

WARM UP: PVC Burgner Good mornings OHSQ Snatch grip PP Power snatch balance Heaving snatch balance Full Snatch Balance Sotts press SKILL: 5 sets 1 Snatch Balance + 2 OHSQ WOD: 5 RFT 10 Hip Power Snatch (95/65) 10 Burpees Over Bar

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Good ol’ lunges

WARM UP: 200 M Run :30 drills 2x’s Squat hold Air squats Pass thrus Good Mornings Lunges L2I Right L2I Left Down Dog Stretch SKILL: 12 Min EMOM M1: 8 Back Squats @ 65% M2: 10 DB Seated Shoulder Press (12in box) M3: :40 Plank Hold WOD: For Time: 800 M Run 50 Plate OH

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Ohhhh,….deadlifts and sleds

WARM UP: Fence Drills 2x’s: 10 Pelvic raises 10 Straight legged kicks on back each side 10 Leg cross overs 10 SLSU SKILL: Every :90 for 9 min (6 sets) 4 Deadlift at 80% 6 Box Jumps (24/20) WOD: 3 Rounds For Time: C2C Sled Push (180/140) 20 Slam Ball Over Shoulder (70/50) 30 V-Up’s

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Ready for a long one

WARM UP: 200 M Run 200 M Row 1 Min bike 20 Walking Lunges 10 Burpee into Squat Jumps 10 Inch Worm to Push Up 10 Lunge to instep 5 No thigh push ups w/:03 negative SKILL: 5:00 to Complete: 40/35 Cal Bike *Stop and perform 5 Push ups every minute on the minute (2:00

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Some jerks

WARM UP: 200 M run PVC warm up: 10 Pass thru 5 Fig 8 each 10 Good morning 10 OH lunges 10 Drop squats (encourage quick feet) 5 Drop lunges SKILL: 10 Min to complete 5 Sets of: 3 Push Jerk + 1 Split Jerk @ 70-75% of 1RM Jerk WOD: 12 Min AMRAP: 20

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