KB Push Press
March 16, 2016
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WARM-UP: 3 Rounds: 10 Good Mornings 10 Squats 10 Burpees 10 Ring Rows Group stretch SKILL: 3 Rounds (12:00) 20 Banded GMs 15 Squats with red band right below knees
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Rowin With The Homies
March 14, 2016
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WARM-UP: 1 Shuttle run 5 Inchworms to a dive bomber 5 Burpee broad jumps 10 Ring rows 10 Wall squats 3:00 Group stretch SKILL: 3 Rounds for a superset (15:00)
Our Version Of Sunday Funday
March 13, 2016
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WARM-UP: Light KB Warm up: 200 M Run 20 Russians 200 M Run 20 Gob Squats 200 M Run 20 Push ups 200 M Run 20 American WOD: For Time:
Bring-A-Friend To CrossFit
March 12, 2016
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Bring a friend to class day! Regularly ran classes at 8 am and 9 am. WARM-UP: Outdoor Plyos 10 Squats 10 Sit ups 10 Lunges Group stretch SKILL: Partner
OPEN WOD 16.3
March 11, 2016
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WARM-UP: 3 Rounds of cindy 5 Pull ups 10 Push ups 15 Squats Group stretch SKILL: Build up, no maximal (10:00) Hang power clean + full power clean WOD: Open
Press Complex
March 10, 2016
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WARM-UP: 250m Row 2x’s: 10 PVC thrusters 10 Push ups 10 Sit ups 10 Russian KBS 10 Lunges SKILL: Press complex- as heavy as possible in 10 minutes 3 Push
Snatch Balance
March 9, 2016
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WARM-UP: 2x: 1 Set of fence drills 10 Baby Squats 10 Wall squats 10 Pull ups SKILL: Snatch Balances (15:00) Build to a heavy 5 rep WOD: 8 Minute AFAP
Handstand Practice
March 8, 2016
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WARM-UP: 1 Shuttle Run 10 Wall Squats 20 Sit ups 20 Push ups 20 Pelvic tilts :30 Hollow hold :30 Arch hold SKILL: Handstand practice (10:00) Accumulate 4:00 of HS
How To Snatch
March 7, 2016
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WARM-UP: 2x 200m Run 5 Inchworms + push up 10 Good mornings 10 Drop squats 5 Burpees SKILL: Max snatch (15:00) WOD: 15-12-9 (15:00) Hang Sqt Cleans (135/95) Burpees 50
