GENERAL WARMUP::30sec run/ jog* in place between each exercise below 10 Jumping Jacks 10 Mountain Climbers10 “Yogi PushUps”10 Knee Hug to Lunge (alt legs) 10 Good Mornings*If you have space, you can also run/walk :15sec out, :15sec backSPECIFIC WARMUP: 5 slow & controlled Air Squats 5 Air Squats (regular speed)10 Push-Ups5 DB Deadlift (right arm)5...Read More
Warm-Up 3 Sets: Push-up Plank x :15Inchworms x 3Tuck Hold x :15 WOD EMOM for 20 Minutes: Station 1 -Sit-Ups x 10-15 RepsStation 2 – Pull-Ups, Rows,or DB Row x 5-10 RepsRead More
Warm-Up 3 Sets: Reverse Snow Angels x 8 @ 2020Calf Raises x 10Scorpion x 6 Then, Calf stretch on wallShoulder stretch on wallCouch Stretch https://www.youtube.com/embed/XbksBMlhRP0?feature=oembed Strength/skill Complete 4 Sets: Floor Press x 10-15 RepsAlternating Pistols or Reverse Lunges x 14 Reps WOD Complete 6 Rounds for Max Reps: :30 seconds of DeadliftsRest :30 seconds:30 seconds...Read More
Warm-Up 1 Minute jog, jump rope, jumping jacks Then 3 Sets: 3 Inchworms:30 Push-up Plank Mobility WOD 20 Minute AMRAP: 100 Meter Farmers Carry15/10 Push-Ups15 Sit-Ups Farmers Cary Modifications: -Choose a heavy weight/distance that will take at least 1 minute. -Use heavy DB’s or KB’s, or two Barbells. -If you have no weights, find two...Read More
Watch the video below and please consider taking a minute to tell Congress to assist small gyms in the next relief bill. You can quickly fill out the form here Sign-up for our online classes HERE Warm-Up 1 Minute jog, row, bike, jumps rope, jog in place Then, 3 Sets: 5 Single arm strict shoulder...Read More
Warm-Up 15 Calf Raises2 Lunge Matrix each leg (1 rep = forward, side, reverse )10 Air Squats:15 Running High Knees:15 kipping High Knees3 Inchworms Mobility/Stretching WOD Complete the Following for Time: 400 Meter Run50 Air Squats10 Walking Lunges400 Meter Run40 Air Squats20 Walking Lunges400 Meter Run30 Air Squats30 Walking Lunges400 Meter Run20 Air Squats40 Walking...Read More
Warm-Up 3 Sets: 10 Slow Air Squats20′ Bear Crawl6 Reverse Snow Angels Stretch/Mobility Strength/Skill EMOM for 10 Minutes Station 1 – Front Squat x 7 RepsStation 2 – Tuck-Ups x 10 Reps Use a backpack, barbell, DB’s, KB’s, water jugs, or any weighted object for the Front Squats. WOD CrossFit Open Workout “12.1” 7 Minute...Read More
Warm-Up 2 Sets: 10 Sit-Ups10 Squats10 Lunges Couch StretchPigeonDown dogPigeon WOD 20 Minute AMRAP: 3 Wall Walks10 Burpees10 Shoot Throughs10 Grasshoppers One Shoot Through is all the way through and back.One Grasshopper is completing both sides Modified 20 Minute AMRAP: 3 Inchworms10 Burpees:15 Superman Hold to :15 Tuck Hold10 Mountain ClimbersRead More
Warm-Up 3 Stets: :30 Jog or Jumping Jacks3 Inchworms10 Pineapple Pickers Then, Stretch/Mobility WOD Complete Two Rounds of the Following For Time: 400m Run, 500m Row, 20 Cal Bike, or 200 Single-Unders, or Jog in place :9040 Air Squats30 Sit-Ups20 Push-Ups For an extra challenge, use a weight vest, weighted backpack, medicine ball, or frozen...Read More
