Month: May 2017
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WOD August 25, 2015 (Tuesday)
Read More: WOD August 25, 2015 (Tuesday)Complete for time: Team of 2 1.5 Mile (800m x3) Partner Carry *Partner must ride on your back or shoulders *Switch as needed
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WOD August 24, 2015 (Monday)
Read More: WOD August 24, 2015 (Monday)MONDAY AUGUST 24 2015 Full Clean 1 x 1 @ 95% of your 1 rep max full clean Back Squat 1 x 1 @ 95% of your 1 rep max back squat AMRAP – 10 Minutes 7 Thrusters (95/65) 7 Pull Ups 7 Burpees
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WOD August 21, 2015 (Friday)
Read More: WOD August 21, 2015 (Friday)Split Jerk1 x 1 @ 95% of your 1 rep max split jerkOverhead Squat1 x 1 @ 95% of your 1 rep max overhead squatComplete for time:40 Back Squats 30 Front Squats20 Overhead Squats (135/95)
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WOD August 20, 2015 (Thursday)
Read More: WOD August 20, 2015 (Thursday)EMOM – 21 Minutes Minute 1 – 8 Weighted Pistols Minute 2 – 4 Burpee Box Overs Minute 3 – 2 Rope Climbs
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Gymnastics August 19, 2015 (Wednesday)
Read More: Gymnastics August 19, 2015 (Wednesday)Gymnastics requires strength, flexibility, and coordination. JP is demonstrating the “Dragon Walk” or the “Spiderman.” This movement tests the strength, flexibility, and coordination of the entire body. Most importantly, JP is having fun while he’s working.
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WOD August 19, 2015 (Wednesday)
Read More: WOD August 19, 2015 (Wednesday)Full Snatch1 x 1 @ 95% of your 1 rep max full snatchComplete for time:“Heavy Randy” (95/65)75 Power Snatches*Time Cap 10 Minutes
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Boot Camp August 18, 2015 (Wednesday)
Read More: Boot Camp August 18, 2015 (Wednesday)Hello Boot Campers! Here’s a quick & easy way to “keep it clean” while you closeout the summer season! We will start a friendly, healthy habit and accountability challenge soon. Our Focus is: Cleaner Eating HabitsHealthy Decisions (including a daily salad/veggies)Smarter Portions of Food3 Days of Exercise Boot Camp and/or Barbell Club*All workouts/food tips will…
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WOD August 18, 2015 (Tuesday)
Read More: WOD August 18, 2015 (Tuesday)Complete for time:5 Mile Run (800m x 10)*Time Cap 48 Minutes
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WOD August 17, 2015 (Monday)
Read More: WOD August 17, 2015 (Monday)Full Clean 1 x 1 @ 95% of your 1 rep max full cleanBack Squat1 x 1 @ 95% of your 1 rep max back squat Complete for time:45 Thrusters (95/65)45 Pull Ups*8 minute cap
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Gymnastics August 15, 2015 (Saturday)
Read More: Gymnastics August 15, 2015 (Saturday)Gymnastics Skills and Drills Day! Gymnastics is the big portion of the pyramid shape. A lot of athletes power their way through movements -like ring and bar muscle ups without proper body positioning. Without the basic fundamentals of balance, movement, flexibility, strength, control, and body positioning, the athlete will eventually experience injuries. Without correction, these…
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CrossFit – Sat, Aug 8
CrossFit One World – CrossFit 220930 P Mod (Time) AMRAP for 25 Mins: Increase by 5 each round (5, 10, 15…) 5 Snatches (95/135) 5 Burpee Box Jumpovers (20/24) 5 Clean and Jerks (95/135) + every 5 minutes, 500m row both partners Must complete 5 reps at a time. One partner rests, while the other…
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CrossFit – Fri, Aug 7
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 5min Bike or Row – build in pace Pigeon stretch x 30s/ea Couch stretch x :30s/ea + 3 sets: 25 Band glute bridges 10 groiner with rotation 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 6 DB…
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CrossFit – Fri, Aug 7
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (8 Rounds for weight) Every :90s x 8 2 Clean and Jerks build in load with good…