Warm up 5 minutes jump rope 3 rounds of 5 pull ups, 5 push ups, 10 squats, sit ups Skills Thruster WOD -1 – Fran (Bench mark girl) 21-15-9 reps of Thrusters – 95/55 lbs Pull ups WOD -2 EMOTM for 6 minutes 10 Push ups – HR *maintain good form, do not drop your […]
Read MoreWarm up Dynamic warm up Skills All WOD – AMRAP 12 minutes 15 KB Swings – 24/16kg 12 Box jumps – 24/20 9 Knees to elbows After bash Handstand balance Stretch
Read MoreWarm up 3 rounds of 25 Jump jacks 10 Sit ups 10 Back extn 10 Butt bridge 2 rounds of barbell warm upp Skills Back squats WOD – Back squats 5reps x 5sets WOD # 2 5 rounds of max effort L- hang (max effort) Handstand hold (max effort) V sit ups hold (http://www.youtube.com/watch?v=NSi0GdtfC_w) […]
Read MoreWarm up CrossFit warm up Skills OHS WOD – for time 21 Overhead squats – 75/45lbs 42 Push ups – HR 15 Overhead squats 30 Push ups – HR 9 Overhead squats 18 Push ups – HR After bash Handstand balance Stretch
Read MoreWarm up 5 minutes jump rope Barbell warm up Skills Thrusters WOD – for time AMRAP 15 minutes 6 Push jerk – 95/55lbs 6 Chest to bar pullups 6 Burpees After bash Handstand balance Stretch
Read MoreWarm up 3 rounds of 5 Burpees 10 Push ups 15 Squats 20 Jumping jacks Skills Hand power snatch 7 Rounds for time 3 Hand power snatch – 95/55lbs 30 Double unders / 90 singles After bash Core attack 3 rounds of 15 Sit ups 15 Leg raises 30 seconds Plank hold After […]
Read MoreWarm up Dynamic Skill KB swings WOD – Death by kettlebell swing burpee (KB – 24/16kg) 1st Minute do 1 KBS + 1 Burpee 2nd Minute do 2 KBS + 2 Burpees 3rd Minute do 3 KBS + 3 Buprees Till you last….. The minute you reach that is going to be your score. Work […]
Read More