Pre-WOD Mobility: After a sufficient warm up, spend 2:00 per arm with some shoulder distraction using a band attached to the Pull Up bar. Use this video as a reference. Be creative and listen to your body; move into your areas of restriction and sticky edges. Strength: Overhead Squat 5 X 3 @ heaviest possible. Rest 2:00 – 3:00 between efforts. Conditioning: From the CrossFit main site, 27 June 13 […]
12, 9, 6, 3 reps for time of: Power Clean @ 155#/105# Push Jerk X @ same load Toes to Bar Rest, then… Team tire “drag race”. Evenly divided teams will drag a tire 800 meters, rotating every minute on the minute (smooth transitions will be a deal breaker!). First team back wins. Everyone else does 30 Burpees (each, not divided among the team )!
Partner Row X 10, 20, 30, 40, 30, 20, 10. Then… Individual Row X 1000 meters for time. Record your time. Rest 5:00, then… 4 rounds, not for time of: Hindu Push Up X 15 Deck Squat X 10 Ring Dip X 5 Rest X 1:00 Finish with 3 rounds of: Windmill X 5 each side Scarecrow X 5 @ 5#/2.5# Shoulder Sweep Complex doing 5 of each of the […]
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Strength: Deadlift 5, 5, 3, 3, 3 @ max loads possible. Rest 2:00 – 3:00 between sets. Rest 3:00 then… Deadlift X max reps @ 60% of your max load used from any of the previous sets. Record your number of reps. For example, if in one of your previous sets you did 200# as your heaviest set, you would do this final set @ 120# and do as many […]
5 rounds for time of: Run X 200 meters (Row X 250 meters) Push Press X 15 @ 95#/65# Lateral Burpee X 10 3 rounds, not for time of: Lateral Knees to Elbows X 5 each side Forearm Plank X 1:00 Russian Twist X 10 each side @ 45#/25#
Strength: Front Squat 5, 5, 3, 3 3 @ max loads possible. Rest 2:00 – 3:00 between sets. Rest 2:00 then… Front Squat X max reps @ 60% of your max load used from any of the previous sets. Record your number of reps. For example, if in one of your previous sets you did 200# as your heaviest set, you would do this final set @ 120# and do […]
MovNat Session! Come with an open mind and a willingness to play!
“Helen” 3 rounds for time of: Run X 400 meters Kettlebell Swing X 21 @ 53#/35# Pull Up X 12 Then, 3 rounds of: Y’s, T’s, L’s X 5 @ 5#/2.5# Shoulder Sweep Complex X 5 of each movement Shoulder Distraction X 1:00 each side – with a band attached to the Pull Up rig, grab on with your right hand, step your right foot back and load up the […]
Strength: Snatch 5 X 3 @ 65% – 75% of 1RM. Work appropriate progressions if you are not proficient with squat snatch. Rest 2:00 – 3:00 between sets. Front Squat 3 X 5 @ 65% – 75% of 1RM Mobility: Shoulder blade/Rotator Cuff/Rhomboids X 7:00 each side. “Fight Gone Bad” Option – if you missed FGB on Tuesday, you can do it today in order to post a score.