Workout of the Day

March 13, 2016 No Comments

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

March 12, 2016 No Comments

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

March 11, 2016 No Comments

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 +

March 10, 2016 3 Comments

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

March 9, 2016 No Comments

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

March 8, 2016 No Comments

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

March 7, 2016 No Comments

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

March 6, 2016 No Comments

WARM-UP: 2 Shuttle runs 20 Squats 20 Sit ups 10 Burpees 10 Lunge to instep WOD: Partner wod: 400m Farmers carry (24/16) (200m per athlete)

March 5, 2016 No Comments

WARM-UP: 200m Row 10 PVC thrusters 5 Pull ups 200m Run 10 PVC thrusters 5 Pull ups 10 Wall walks to a handstand SKILL: Gymnastics

March 4, 2016 No Comments

WARM-UP: Plyos 2 x 8 Hip above the knee WOD: CrossFit Open WOD 16.1 4:00 To Complete the following: 25 TTB 50 Double Unders

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