2014 02 08
"360 Sunday Burn the house down" Dynamic Warm up Workout 1 4 rounds 45 Secs each 15 Secs rest Box Jump overs / Step overs (20) Weighted Ab Mat Sit ups Goblet Squats Push ups Workout 2 Partner Chase 10 Min AMRAP 200 Meter row 5 Burpees 10 Wall Balls…
2014 02 08
Sunday 2/9/2014 CrossFit Workout of the day
Warm up 3 sets 200 meter row 10 Pass Thru's 10 Over Head Squat 10 Dislocates Bergener warm up Strength/Skill Take 20 mins to work on Snatch technique If efficient with snatches follow the rep scheme and build up to 3 heavy Singles Hang Snatches 3-3-2-2-1-1-1 Training (Met-Con) 3 Rounds…
2014 02 08
Saturday 2/8/2014 CrossFit Workout of the day
Warm up Med ball Clean progression 3 sets 5 dead lifts 5 Dead lifts to high shrug 5 Front Squats w the med ball 5 drop in squats (ball stays at hip, hands spin around the ball) 5 Med ball Cleans Dynamic Stretches Training (Met-Con) In teams of 2 3…
2014 02 07
360 Workout of the day Dynamic Warm up "Conetastic" Shuttle runs 4 sets Lateral slides to sprint 4 sets 3 Broad jumps to sprint 4 sets 16 Min EMOM Odd 5 Burpees+5 KB swings Even 12/14 Cal row Cool down Midline Stability work Mobility
2014 02 06
Friday 2/7/2014 CrossFit Workout of the day
Warm up 3 rounds 30 secs each Jumping Jacks Inch worms Modified Groiners Push ups Supermans Jump Squats Strength/Skill Hang Power Cleans Take 15 mins to work on skill and technique 5-3-2-2-2 Training (Met-Con) 20 Min EMOTM 5 Hang Power Cleans +5 Burpees (115/80) RX RX 7 reps each Score…
2014 02 06
360 Dynamic warm up In teams of two 7 Min AMRAP 40 Wall Balls 80 Jump Rope (singles or doubles) Non working partner holds plank 1 Min Rest 7 Min AMRAP 40 Cal Row 40 Single leg V ups w Med ball Non working partner holds a wall sit 1…
2014 02 05
Thursday 2/6/2014 CrossFit Workout of the day
Warm up 5 Min AMRAP 5 ring rows 5 Squat Stretches 5 modified Groiners 5 Pass Thru's w PVC pipe 5 Hollow Rocks 15 Double Unders (practice) do not exceed more than 6 attempts 5 Min Kipping warm up/ practice Strength/Skill Floor Press 10-8-6-4-2 Super set with Max Ring rows…
2014 02 05
Wednesday 2/5/2014 CrossFit Workout of the day and a post from Coach Jenna
Warm up 7 min AMRAP 7 ring rows 7 Squat Stretches 7 inch worms 7 modified Groiners 7 Pass Thru's w PVC pipe 7 Hollow Rocks Strength/Skill Snatch grip Dead lifts 5-5-5-5-5 Super set with HSPU's 5-5-5-5-5 (Strict or Kipping) Training (Met-Con) "Open WOD 11.2" 15 Min AMRAP 9 Dead-lifts…
2014 02 04
Tuesday 2/4/2014 360 Workout of the day
Hey folks, do not be alarmed your fitness will still be constantly varied, while using functional movements performed with high intensity. We are proud to unveil our new 360 programming. It will flow with our CrossFit programming giving you an option for more endurance and midline stability work. Lets face…
2014 02 03