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Blog

Tuesday 10.24.17

Tuesday, October 24 2017 2:37 PM
Categorized In Boot Camp WOD

OTM 10
5 Strict Press

5 Rounds 
3 Chin Ups
6 Burpees
9 Front Squats

5 x 200 Sprints with 30 Sec Rest

3 Rounds
3 Chin Ups
6 Burpees
9 Front Squats

3 x 200 Sprint with 30 Sec Rest

Tuesday 10.24.17

Tuesday, October 24 2017 2:24 PM
Categorized In Crossfit WOD

Strength: Front Squat
Establish a 1 RM

Lurong Benchmark – Retest

WOD (Level 3)
AMRAP 9 (135/95)
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges
5 Shoulder to Overhead

WOD (Level 2)
AMRAP 9 (95/55)
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges
5 Shoulder to Overhead

WOD (Level 1)
AMRAP 9 (65/45)
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Squats
5 Shoulder to Overhead

Saturday 10.21.17

Saturday, October 21 2017 2:35 PM
Categorized In Kettlebell WOD

8:00 AM Kettlebell Club

 

Shoulder Mobility Complex
1 x 5

Hip Mobility Complex
1 x 5 (Cossack Squat Complex)

Strength
OTM for 10 Minutes
Minute 1 Goblet Squat x 10
Minute 2 Double Bell Squat x 5
so on…

OTM 6
1 Turkish Get Up (alt sides each minute)

Chipper
5 Double Bell Cleans
2 Push Jerks
10 Double Bells Cleans
4 Push Jerks
10 Calorie Row
6 Single Bell Snatches (each side)
1 Windmill
12 Single Bell Snatches (each side)
2 Windmills
20 Calorie Row

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