Sunday CrossFit workout of the day
Warm up Dynamic Stretches 8 min EMOM EVEN 10 Burpees Odd 10 cal row Strength/Skill Floor press 5-5-5-5-5 Training 4 RFT 10 HR push ups 15 TTB 400 meter run
2014 10 12
Friday CrossFit Workout of the day
Warm up Shoulder stretches w bands PVC pipe movements for shoulders 3 sets 10 air Squats 10 ring rows 10 push ups Snatch prep Dynamic stretches Strength/Skill Complex 5 sets 2 Hang Power Snatches 1 Hang Snatch 1 Snatch Balance Training Memorial workout "Jeremy" 21-15-9 OHS 95/65 Burpees http://www.crossfit.com/mt-archive2/007604.html
2014 10 09
Thursday 10/9/2014 CrossFit Workout of the day
20 mins Open gym Training Team Day is on Thursday due to BarBells for Boobs event on Sat. 20 Min AMRAP Partner chase " 250 Row 10 Push presses (95/65) 10 Pull ups In teams of two 1 partner begins the row, once complete then partner 2 can begin. Partner…
2014 10 08
Wednesday 10/8/2014 CrossFit Workout of the day
Warm up EMOM X 6 Mins 10 Burpees 10 cal row Dynamic Stretches BB Hang Power Clean progression Strength /Skill Hang Power Cleans 3-3-3-2-2 Training Complete for time Hang Power Cleans (155/105) 10-8-6-4-2 HSPU 2-4-6-8-10 Watch Camille take on Miranda in this very same workout. http://youtu.be/irfUU0K4wlk
2014 10 07
2014 10 07
Tuesday 10/7/2014 Workout of the day
Warm up Coach's choice Workout of the day "Road Rage" In 40 mins climb as high as you can 400 meter run 400 meter row 400 meter Ski 40 DU/Singles 40 Sit ups 600 meter run 600 meter row 600 meter ski 60 DU/Singles 60 Sit ups 800 meter run…
2014 10 06
Monday 10/6/2014 CrossFit Workout of the day
Warm up Hip stretches w bands 3 sets 10 wall balls 10 Strict TTB 5 inch worms 5 Spider-man stretches 5 scorpion stretches Strength/Skill Workout prep Back Squat 5@ 60% 3@ 70% 1@ 80% Week 5 20 RM Back squat Add 5 lbs from last weeks number If your a…
2014 10 05
Sunday CrossFit Workout of the day
Warm up Foam roll Lats/Quads PVC pipe shoulder stretches 5 Mins DU skill practice Strength/Skill Turkish Get ups 5 sets of 3 per leg Training 4 RFT 25 pull ups 25 HR Push ups 400 Meter row
2014 10 04
Sat 10/4/2014 CrossFit WOD Team Day
Warm up Dynamic stretches Workout prep No BS time. Warm up get right to it. Training 40 Min Time cap "So aggressive" In teams of two Each partner completes the set. Then you both run together. 21 Thrusters 1 hill sprints 15 Thrusters 1 hill sprints 9 thrusters 1 hill…
2014 10 03
Friday 10/3/2014 CrossFit Workout of the day
Warm up Shoulder/Hip stretches w bands In 9 mins 20 DU 10 plank shoulder taps 10 Supermans 30 butt kickers 20 alt lateral lunges 15 Sit ups 10 Prisoner squats on wall Strength/Skill BB Complex 5 sets 1 Hang Power Snatch 1 Hang Snatch 1 OHS Build to a heavy…
2014 10 02