Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 10 DB floor press10 Ring rows:15 Bar hang Strength/Skill Bench press 5-5-5-5-5 Single arm DB row 8-8-8-8-8 Alternate movements WOD 4 Sets for max reps: :30 Dips:30 Rest:30 Toes-to-bar:30 Rest:30 Bike, calories:30 RestRead More
Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 10 Sit-ups20 Mountain climbers10 Air squats Strength/Skill 3 sets, not for time: 6 Turkish get-up or Turkish sit-up100 Meter front rack KB carry10 Ring push-ups WOD 16 minute EMOM: Minute 1|10 Wall Balls 20/14Minute 2|100 meter suitcase carry 70/53Read More
CrossFit Kids July 8th – August 7th, ages 6-12 Class meets Tuesdays & Thursdays @ 10:30 am Register before June 4th using code CFKIDS25 for a $10 discount Register Here Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets :30 Jump rope8 Sampson Lunges8 Reverse Snow Angels Strength/Skill Split Jerk Footwork -Chalk feet jumping...Read More
Warm-up 2:00 bike, row, ski 3 Sets: :30 Jump rope3 Inchworms:15 Plank or HS hold10 Ring rows Strength/skill Deadlift 9-7-5-3 @20X1 Try to increase weight from last week WOD 10 Minute AMRAP: 5 Power snatch 95/6510 Burpees over the bar20 Double-unders Hybrid functional fitness conditioning workout Every 10 minutes for 40 minutes: 500 Meter row200′...Read More
WOD Teams of two, one person working at a time, complete the following for time: 1,000 Meter ski50 Alternating DB snatches 50/3540 Single DB Box step-ups 20″30 Medicine ball partner sit-ups400 Meter medicine ball run30 Medicine ball partner sit-ups40 Single DB Box step-ups50 Alternating DB snatches1,000 Meter row -Both partners run together, switch carrier as...Read More
CrossFit Kids July 8th – August 7th, ages 6-12 Class meets Tuesdays & Thursdays @ 10:30 am Register before June 4th using code CFKIDS25 for a $10 discount Register Here Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets :30 Jump rope8 Sampson Lunges8 Reverse Snow Angels Strength/Skill Split Jerk Footwork -Chalk feet jumping...Read More
Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog3 Inchworms50′ Skipping high knees10 Ring rows Strength/skill 4 Sets, not for time: 5-10 Parallette pass-throughs5-10 Strict HSPU or seated BB press10 Single Arm DB row/arm WOD For time: 800 Meter Run40 Burpees30 Toes to Bar20 Hang power cleans400 Meter farmer carry 53/35Read More
Warm-up 2:00 bike, row, ski 3 Sets: :30 Jump rope3 Inchworms:15 Plank or HS hold10 Ring rows Strength/skill Deadlift 10-8-6-4 @20X1 Try to increase weight from last week WOD 12 Minute AMRAP: 30 Double-unders20 Sit-ups10 KBS 70/53Read More
