WOD

Tuesday, April 23, 2019

Testing Next Week

Deadlift
1 @ 80% of previous 1RM

GHD Hip Extension
3 x 10

3 Rounds
Lap Bear Crawl Sled Drag
Side Plank Core Rotation

Monday, April 22, 2019

Teams of Two: 

100 Pull Ups 

400m Farmers Carry

60 Overhead Walking Lunge

200m Farmers Carry

60 DBall to Shoulder 

400m Farmers Carry 

100 Burpee Box Jump Overs

Today’s class times are 8/9:30am and 5:15/6:15

Sunday, April 21, 2019

Pause Bench Press 
9 x 3

Close Grip Challenge 
1 x Max Reps 

3 Rounds, AMRAP in 2:00:
30 AKB Swings
Push Ups
Rest

Monday Hours (no Kids or Teens class)
8 / 9:30am & 5:15 / 6:15pm

Saturday, April 20, 2019

10 Rounds , 1:00 on /  2:00 off

9 Deadlift
6 Hang Power Cleans
3 Shoulder to Overhead
Prowler Push

Friday, April 19, 2019

Close stance b sq
8×2

800m run OR 1000m Row
AMRAP In = run or row time.
8 Alt DB Power Snatch
8 Pull Ups

Thursday, April 18, 2019

3 Rounds, E2MOM 1- 400m Run 2- :45 Side Plank 3- 20 Med Ball Cleans 4 – 400row 5- 15 Burpee Box Jump Over

Wednesday, April 17, 2019

Press
HS for the day.
Then,
Press + Push Press + Push Jerk
Max Reps

Teams of 2 or Solo (W=Rest)
8 Rounds
9 KB Deadlift
6 KB Swings

Tuesday, April 16, 2019

Attempt #2! Parking lot was not cleaned or painted today so…..
Weather permitting the parking lot is supposed to be cleaned and lines painted today. Please park on the street.

Front Squat Box Squat

Challenge
2 x 2:00 max reps

5 Rounds
45 DU’s
Length SA Farmers Carry

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The single arm farmer walk is a great core stability exercise for strength athletes (TURN ? ON!) Here’s how to perform.?? . Start by holding a weight at your side. Brace your core like you’re about to get punched in the stomach.??Now, naturally your body will want to lean away from the weight as soon as you pick it up. Fighting this lean to remain upright will turn on and train in your core muscles (specifically your QL and obliques which work to limit excessive twisting or leaning of your trunk).? . Think about standing tall without twisting or leaning while you then walk with the weight in your hand. You can also hold the weight in a front rack position (shown right) or in the bottoms up position with a kettle bell (shown left) for more of a shoulder stability emphasis.?? . Special thank you to @3d4medical and their app “Complete Anatomy” for today’s anatomy graphic and @barbellshruggedpodcast for the solid shirt?? ———————————————— To see more of my favorite core stability exercises for a stronger squat, check out the blog article linked in my bio.? __________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #physicaltherapy #lifting #crossfitter #squats #crossfitcommunity #core #coreworkout

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Monday, April 15, 2019

Please park on the street today. Weather permitting the parking lot is supposed to be cleaned and lines painted today. 

3 sets
12 Ring Dips
:40 Hollow Rock
:60 Handstand Walk

Partner WOD! AMRAP in 15
20 Air Squats
10 Box Jumps
5 HSPU
10 T2B
20 American KB Swings

 

Sunday, April 14, 2019

EMOM Power Clean

3 Rounds
20 Cal Row
20 DUs
20 Push Press