Archives for Today's Workout

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

Pistol- AKA One Legged Squat

This move requires a great deal of strength, balance and flexibility. Start by standing on one leg. The opposite leg can be held out in front of your body with your hands on the non-working leg. Think about rooting your foot into the ground while you squat down and back so that the glutes pass below parallel.

For Time:

10-9-8-7-6-5-4-3-2-1

Front Rack Lunges 115/75 each leg 

Push Press -same bar

200m Run after even sets

25 Double Unders after odd sets

Mobility: Samson Lunge hold for 1 minute each side, Center Splits 1 minute hold

WORKOUT OF THE DAY

Cycle Box 6pm

10 minutes: Pull Ups- Strict, Kipping, Butterfly

Strict pull ups are by far the most important. Any strict movement is going to strengthen and develop the large and small muscles to protect the area from the intense movement brought on with a kip. To be good at doing pull-ups, you need to do pull-ups!

EMOM x 15:

Minute 1: 20 KB Swings 53/35

Minute 2:  5 Power Cleans 155/105 

Minute 3: 15 Box Jumps 24/20

Mobility: Barbell Roll Quads and IT Band Stretch

Great work on the Double Under PRs Monday! Practice Practice Practice!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 5:30pm

10 minutes: Handstand Holds and Walks

Depending on where you are at in the Handstand, whether that is just working on being upside (knees on a box) working on the kicking up into a handstand against the wall or maybe working on shoulder taps/shifting weight. These are all part of the progression leading to coming off the wall and doing a free- handstand hold or handstand walking. Your coach will give you tips and aid you in the area that you are working on.

AMRAP in 21 minutes of:

400m Run

7 DB Thruster 50/35

11 Toes To Bar

Mobility: Banded Lat Distractions 2 minutes each side

WORKOUT OF THE DAY

Cycle Box 6pm

This week we will start each day with focusing on skill work leading into the WOD.

Prep your calves to day we are working on Double Unders, maybe Triples for some of you!

No amount of coaching, video watching, or tips from your buddies will help you here. This is one movement where you need to find what works for you. Yes, keep the wrists in close. Yes, find the proper rope length. Yes, stay on your toes. But the one rule to getting successful double unders is clear – time under the rope.

10 Minutes to work on Double Unders. Strive to hit a new PR of consecutive reps. Write it on the PR Board. Ready Set Jump!

5 minutes to build and warm up to your working weight for your Deadlift.

5 Rounds For Time of:

5 Deadlift 225/155

10 Burpee Over Bar

20/15 Calorie Row or Bike

Mobility: Scorpion kicks x 10 slowly, roll out calves and bottoms of  feet.

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

“Ricky”

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
5 Deadlift 75DB/50DB
8 Push-press 135/95

U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.

WORKOUT OF THE DAY

7:30am Lifting

8:30am Open Gym

8:30am Cycle Box

9:30am CrossFit 

9:30am Yoga Box

7 Rounds For Time of:

200m Run

7 Squat Cleans 135/95

7 Burpee Box Jump Over 24/20

 

ENJOY YOUR WEEKEND FRIENDS!

WORKOUT OF THE DAY

Mash 5pm

Yoga 6pm

For Time:

18-15-12-9-6-3 Pull Ups

10-9-8-7-6-5 Power Cleans 135/95

30-25-20-15-10-5 Wall Ball 20/14

60-50-40-30-20-10 Double Unders

Mobility: Does a body good! Ask if you are not sure what to work on.

 

 

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

Reverse Tabata: Hollow Holds

AMRAP in 20 minutes of:

200m Run

1 Rope Climb

10 DB Snatch 50/35 alternating

50 Sit Ups

Mobility: Foam Roll Lats, Mash pecs 

 

WORKOUT OF THE DAY

Cycle Box 6pm

Farmer Carry- 4 x 100m (2 KBs, choose a weight that is challenging)

Farmer Carry = Increased Shoulder Health, Increased Work Capacity, Increased Grip Strength, Increased Core Stability

4 Rounds For Time of:

6 Back Squats (3/4 BW) no racks

12 Box Jumps 24/20

24/20 Calorie Row or Bike

Mobility: Couch Stretch 1min each, Center Splits 1min

 

 

Great work CFP with the Deadlifts!

WORKOUT OF THE DAY

Open Gym 9:30am

Yoga 5:30pm

E1:30MOM x 6 :

1 Hang Power Snatch + 1 Power Snatch + 1 Full Snatch (building)

AMRAP in 4 minutes:

7 Hang Power Snatch 115/75

7 Toes to Bar

21 Double Unders

Rest 2 minutes, Repeat

Mobility: YTWs x 20 total

 

 

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