PAST   WODS   &   NEWS

November 30, 2018

Mob: FR Quads/Hams x2m + Banded Knee Traction x45s ea (Would you rather take an action-packed European vacation or spend two weeks at the same Caribbean resort?)

2 Rounds:

Counterbalance Squat x10

Band Groiners x25

Band Up Spreads x10

Skill: OHD Squat Skill  

2x5e

Air Squat

PV...

November 29, 2018

Mob: Corrective Sheet x10m (What is the last website you visited?)

Skill: RMU

2x5 Bar/Ring Kips

2x5 BW Ring Transitions

2x20-30s Ring Support  or Weighted Plank

EMOM x8

Min 1: 5 Ring Kips + 5 HBR

Min 2: 1-3 Kipping RMU or Strict C2B

Strength: 3 sets

Feet Elevated RR w Pause x6-...

November 28, 2018

Mob: SB Foot/Calf Smash x2m + Ankle Walks x50y ea (How many hours yesterday did you spend sitting?)

2 rounds:

Heel Touches x5e

TKEs x20e

X Band Walks x20y

Row 250m  

Skill: Pistol Squat Tech

2 sets

Lateral Step-Ups x5e (emphasis on leaning fwd when coming down)

Calf Stretch x30...

November 27, 2018

Mob: FR Lats/Upper Back x2m + Banded Shoulder Traction x45s ea (Are you a morning person or a night person)

2 rounds:

KB BU Arm Bar x8e

Band Tri/Facepull x15e

Calf Stretch x30s ea

Scap Pullups/Pushups x10

Skill:  DU tech

2 rounds

30s Calf Raise

30s Single Taps

30s Double Taps

EMO...

November 26, 2018

Mob: Corrective Sheet (10m) What was the best and worst thing you ate last week?)

Skill: Snatch Tech

1x5 PVC Oly W/U

1x5 BB Oly W/U

3x2 Full Snatch (40%, 50%, 60%)

EMOM x9m

Min 1: 3 FS @ 60%

Min 2: 2 FS @ 65%

Min 3: 1 FS @ 70%  

Strength: Back Squat w Chains

Every 2m for 10m

X1 B...

November 24, 2018

Mob: SB Calves/Feet/Hip Flexors x2m + Ankle Walks x50y ea (Would you rather live in space or under the sea?)

Dynamic W/U x7m

Skill: Box Jump Skill

2x3 Depth Drops

2x3 MB Box Jumps

5x1 Box Jump (Ascending but not max)

WOD: 25m AMRAP (Teams of 3)

50 Cal Bike

50 Box Jump Overs (2...

November 22, 2018

Reminder Friday CLass Schedule

CrossFit/Fundamentals:

6:30am 

7:30am 

10:00am 

Mob: FR Lats/Upper Back x2m + Band Shoulder x45s ea (What was the best thing you ate yesterday?)

2 rounds:

Pushup with Tap x5e

Band Spreads x20

SPiderman w Reach x5e

Skill: Strict Pullup Skill

Tabada I...

November 22, 2018

No Classes 

Happy Thanksgiving 

Friday Class Schedule 

CrossFit and Fundamentals 

6:30am 

7:30am 

10:00am 

November 21, 2018

Mob: Softball Feet/Calves/Infras  x2m + Ankle Walks x50y ea (What is a weird superstition that you have?)

2 rounds:

Wall/Pike Walk x3 + 10s Hold

MB Clean x10

Band Tri Ext x15

Skill: Handstand Walk Skill

2x5 Ground/FR Turtle Shell

2x3 ½ Kneel ½ Kickup/Wall Kick-Ups

Accumulate 3...

November 20, 2018

Mob: SB piriformis/Hip FLexors/Feet x2m + Banded SUpine Knee Tuck x45s ea (What was the last thing you ate before bed last night?)

2 rounds:

KB Clean x5e

KB Partner Push Swing x8

KB Turkish Get-Up x3e

Skill:  Hang Power Clean Tech

1x5 PVC Oly W/U

1x5 BB Oly W/U

2x5 HPC (ak) (4...

Please reload

Featured Posts

5 Tips to Deadlift 700lbs

August 5, 2019

1/5
Please reload

Recent Posts

November 25, 2020

November 25, 2020

November 23, 2020

November 22, 2020

November 20, 2020

November 19, 2020

November 18, 2020

November 17, 2020

November 16, 2020

November 15, 2020

Please reload

Archive