Friends and Family Day! KettleBell/Function A.) EMOM 10 min. Odd – KB/DB Front Squats x5 (use same weight) Even – Single arm DB/KB Press x4 (L/R) Perform/RX A.) EMOM 10 min. Odd – Front Squats x5 (use same weight) Even – Single arm KB Press x4 (L/R) (1.5 / 1) B.) 4 rounds w/partner You...Read More
Function/KB: A.) Double KB OHS 5×3 ***Light weight – after each set 40 single unders (Or 1 lap run) – rest 90 seconds. B.) 150 step ups for time (24,20) at the top of every min do 7 sit-ups including at start Perform/RX: A.) Double KB OHS 5×3 ***Light weight – after each set 30 DU’s –...Read More
If you CrossFit you’ve probably got at least one goal you’re working towards on a regular basis. Whether it’s improving mobility overhead, a PR on a particular lift, or the ever elusive unassisted pull-up. Whatever your goals may be, journaling can help you reach them. Here are some tips on how to bring journaling into your...Read More
Kettlebell/Function: A.) 3 Rounds Sprint (grass and back) 10 one-leg squats – Rest 1 min. B.) 12 min AMRAP 5 Cal Row 5 Burpees 5 Double KB DL 10 Cal Row 10 Burpees 10 Double KB DL 15 Cal Row 15 Burpees 15 Double KB DL and so on… Perform/RX A.) 3 Rounds Sprint (grass...Read More
Kettlebell: A.) Make Up Lift or TGU Max Effort L/R B.) 4 rounds 2 min per round, 2 min rest 1 lap run 15 KB or DB Thrusters (35/25) Max sit-ups in remaining time Perform/RX: A.) Make Up Lift B.) 4 rounds 2 min per round, 2 min rest 1 lap run 15 Thrusters (65,45)...Read More
Kettlebell/Function: A.) Max Turkish Get Up Left/Right (wt) B.) 75 Burpees for Time Perform/RX: A.) Max OHS B.) 100 Burpees for Time Compete: A.) Max OHS B.) 100 Bar Tap Burpees for Time Read More
Whether you like to use chalk or not, after a certain amount of work hanging from the bar, your hands may rip. There are ways to prevent this, which is another conversation but let’s talk about what you can do once you’ve ripped and how to get back to WODing quickly. You could take a cue...Read More
Kettlebell/Funtion: A.) 1 Mile Run Test Then 15 Double Under practice B.) Core Work- With Partner 1). 3 x 20 WB Situp Passes 2). 2 x 20 Plank Single Leg Drops 3). You Go/I Go Mountain Climbers- 20 sec ON per person, 10 total rounds Perform/Rx A.) 1 Mile Run Test Then 15 min Double Under practice B.) Core...Read More
Kettlebell/Funtion: A.) Max Strict Pull Ups Then 15 min pull-up technique work B.) 3 rounds 500 m row 5-10 pull-ups Perform/RX/Compete A.) Max Pull Ups Then 15 min kipping pull-up technique work B.) 3 rounds 500 m row 10 pull-ups(C2B for Compete) -results to comments!Read More
