Blog
Blog
Ready for a short week!
WARM UP: 2x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 KB Goblet Squat Hold SKILL: Every 2:00 for 8:00 Back
5-Week Program to Conquer “Murph”
With Memorial Day only 5 weeks away, 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
Burn off that Easter food
WARM UP: 3 Rounds: 1 shuttle run 8 Reach throughs 8 Tipping Birds 8 Push-ups 8 Hollow/Arch Rolls 8 Knee above the Hip 10 Shoulder Taps SKILL: Muscle up Drills 3 x 4 of either
Because who doesn’t like Deadlifts
WARM UP: Plyos SKILL: Sprints WOD: For Time: 50 Sit ups 4 Rounds: 12 Deadlifts 30 DU 50 Sit-Ups
More Dumbbells
WARM-UP: 2 x 20 Monster Walks in all directions 200m Run Fence drills 10 squats w/ red bands :30 bar hang 6 hollow to arch rolls 10 Pass Throughs 15 OHSQ w/ red bands SKILL:
Shoulder burn
WARM-UP: 30 Jumping Jacks 30 Seal Jumps 2x’s: 200m run 10 Russ KBS 10 American KBS 10 Gob Squats 10 Slsu SKILL: 10:00 EMOM ODD: 2 TGU on each side EVEN: Rest WOD: For Time:
