CrossFit – Sat, Dec 13 Saturday Community WOD (AMRAP – Rounds and Reps) Let’s help Tessa out with those burpees! 25:00 AMRAP w/ a Partner 20 Dumbbell Goblet Squats 20 Dumbbell Box Step Overs 20 Dumbbell Push Press 10 Burpees Hill Run RX 50/35 – 1 Dumbbell P1 completes 20 reps while P2 rests, then
CrossFit – Mon, Jul 7 General Prep 2 Sets: For Quality 10 Cat Cows 10/10 Bird Dogs 10/10 Quadruped Thoracic Rotations 6 Inchworm Push-Ups 10 Plate Ground to Overhead 10 Overhead Plate Press + 10 sec Overhead Hold Specific Prep – Empty Barbell 5 Barbell Strict Press + 8 Barbell Push Press 5 Tempo Push-Ups
CrossFit – Wed, Jul 23 Warm-Up: 2-3 Sets: For Quality :30-:45 Jump Rope :30 Down Dog to Up Dog 10 Down Dog Toe Touches 5 Inchworm Push-Ups 5/5 Kettlebell Windmills 10 Alternating Single Arm Kettlebell Swings Shoulder Press (Strict Press Every 90 seconds x 8 Sets 3 Strict Press @ 70%+) The focus here is
CrossFit – Fri, Aug 8 Body Heat & Mobility Flow 400m Run :20/:20 World’s Greatest Stretch 10 Arm Circles Forward & Backward 10 Air Squats :20 Hanging Dead Hang or Scap Pull-Up Hold :30 Wrist & Forearm Stretch (on floor) Specific Barbell Primer 2 Sets w/ Empty Barbell 3 Position Muscle Snatch 3 Position Power
CrossFit – Sun, Aug 24 Warm-Up (Checkmark) 8:00 AMRAP :45 Cardio Choice 10 Alternating V-Ups 10 Deep Lunge Mountain Climbers 10 Skater Hops :15 Wall Sit “Midline Mania” (Checkmark) 30:00 EMOM (6 Rounds) Minute 1: 15/11 Calorie Echo Bike Minute 2: 15 GHD Sit-Ups Minute 3: 25ft (7.5m) Spiderman Plate Push (45/25lb, 20/10kg) Minute 4:
