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A Crossfit Blog

Wednesday, November 15, 2017

Mobility 2min TFL Smash 2min T-Spine Smash Warm-Up 2 Rounds: 10 Body Row 10 Squat 250m Row Pre-WOD 4 Rounds: 20 V-up 15 Tuck Crunch 20sec Hollow Hold 20sec Back Extension Hold WOD 21-15-9 Front Squat (95/65) Push Press (95/65) Hang Power Clean (95/65)

Tuesday, November 14, 2017

Mobility 2min Hamstring Smash R/L 10 Bulgarian Squat R/L Warm-Up 10 Front Squat Empty Barbell 10 Deadlift Empty Barbell 10 Good Morning Empty Barbell 10 Strict Press Empty Barbell -then- Warm up full clean and split jerk Pre-WOD Full Clean and Split Jerk EMOM 8min WOD 5 Rounds 12 Toes to Bar 12 Deadlifts (185/125) …
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Monday, November 13, 2017

Mobility 2min OH Tissue Smash 1min Calf Smash Warm-Up 5 Tempo push-up (5 sec down, 5 sec up) 10 Tripod foot squat 5 Half kneeling glute stretch L/R Pre-WOD Simgle Arm Dumbbell Shoulder Press 3 x 10 per arm WOD Tabata: Back Squat (45/35) Double Under -Rest 3 min- Dumbbell Snatch (50/35) HSPU **Tabata intervals …
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Thursday, November 9, 2017

Mobility 2min KB Adductor Stretch 5 Half Kneeling Glute Stretch L/R (10 sec hold, 10 sec rest) 1min Pigeon Stretch R/L Warm-Up 3 Rounds: 1 Wall Walk 10 Kip Swing 10 Tripod Foot Squat – straight toed squat, drive knees out, maintain flat foot and strong connection with ground at big toe, pinky toe and …
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Tuesday, November 7, 2017

Mobility 2min Hamstring Smash R/L 1min Cat and Cow Warm-Up Agility Drills Pre-WOD 3 Rounds: 20sec Hollow Hold 10 V-up 10sec Plank Hold 10 Tuck Crunch WOD For time: 30 Overhead Squat (95/65) 15 muscle-ups (or 30 pull-up) 20 Overhead Squat (95/65) 10 muscle-ups (or 20 pull-up)  

Monday, November 6, 2017

Please note for this week only there will be no Wednesday evening yoga class. Mobility 2min Single lacrosse ball low back smash L/R 1min Calf smash L/R Warm-Up 3 Rounds: 5 PVC Power Clean 7 Downward dog push-up Then: PVC Split jerk warm-up Pre-WOD 2 Split Jerk EMOM 8min WOD 3 rounds for time of: …
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