WOD
Monday 05.11.2020
POSTED ON May 10, 2020
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A. Push Jerk 4 sets of 5 @12×1; rest 2-3min *pause is in the dip rest 2-3min
12 hang dumbbell squat cleans 50/35
WOD
Friday 05.08.2020
POSTED ON May 8, 2020
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Foundation: A1.) Wall Walk 4 sets of 2-5; rest 1min
A2.) Single Arm Row 4 sets 8/8; rest :30/:1min
A3.) Forearm Plank 4 sets :60-:90; rest 1min
WOD: “Miley Cyrus the Climb”
Max Effort dumbbell step ups
M- 24in; one 50lbs dumbbell F-20in; one 35lbs dumbbell
WOD
Thursday 05.07.2020
POSTED ON May 7, 2020
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:20 top of pull up iso hold
A1.) Goblet Curtsy Squat 3 sets of 8/8; rest :30/:30
A2.) Handstand Hold :30-:45; rest :60
20 alt. hang dumbbell snatch 50/35
WOD
Wednesday 05.06.2020
POSTED ON May 5, 2020
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10/10 dynamic side leg swings (turn your body to the side)
A1.) Single arm curl 4 sets of 10/10; rest :30/:45
A2.) Single arm row 4 sets of 10/10; rest :30/:45
30 single dumbbell (or household item) deadlifts 50/35 (switch when you want)
WOD
Tuesday 05.05.2020
POSTED ON May 4, 2020
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50ft walk on toes forwards
50ft walk on toes backwards
*Perform the CrossFit.com version of the v-up. Hands touch the ground hands touch the feet for a complete rep.
WOD
Monday 05.04.2020
POSTED ON May 4, 2020
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:15 handstand hold or push up plank
A1.) Weighted Split Squat 4 sets of 10/10; rest :30/:60 A2.) Bent Knee Hollow Body hold 4 sets of :60-:90; rest :45
WOD
Thursday 04.30.2020
POSTED ON April 30, 2020
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Option 1 (weights) 30-25-20-15-10-5
Intermediate (Level 2): 75/55
Beginner (Level 3): 55/35
Option 2 (limited weights)
WOD
Wednesday 04.29.2020
POSTED ON April 29, 2020
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50ft reverse walk on toes
RX (Level 1) & Intermediate (Level 2)
4 sets of 800m run rest 1:1
*rest the same amount of time it takes to complete
4 sets of 400m run rest 1:1
:20 of work and :10 of rest for 8 sets on each exersices
WOD
Tuesday 04.28.2020
POSTED ON April 27, 2020
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*Broom stick single leg good morning is putting a broom stick on your back or light barbell and performing a good morning.
A1.) Broom Stick Good Morning 5 sets at 6/6; rest :45 *add weight from previous week
A2.) Broad Jump to Hieden to Broad Jump 5 sets of 1.1.1; rest :45
Jumping lunge (alternate each rep)
*Line facing burpee measure a 6in line and jump over step back for every rep.
50ft double arm overhead carry
10/10 slow side lying thorax rotations
