5-10-15 crossfit.com workout

WOD: Friday, July 20 WOD: Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 wall-ball shots 15 kettlebell swings Men: 20-lb. ball, 1.5-pood kettlebell Women: 14-lb. ball, 1-pood kettlebell Workout courtesy of CrossFit.com

Gymnastic Prep: 2 rounds 20 scap push up, 20 (10 each hand) wrist bridges, 20 kipping swings

Recovery: 2x20 banded straight arm lat pull downs


AB and kb deadlifts

Wednesday, April 25

Training Cross Country Athletes

WOD: 3 rounds 50/40 cal assault bike, 30 kb deadlifts 53/35

Gymnastic Prep: 3x1:00 min handstand hold (if not handstand hold complete 1:00 db or kb overhead holds) Accumulate 1-3:00 min total time in L-sit with P-bars

Recovery: 1x100 banded tear aparts


Longer

Saturday, April 21

For those of you looking to do something fun and productive this weekend check out the 5k walk benefiting the Ronald McDonald House. You can register the day of the event, and it's a very fun walk for a great cause! Dogs, people and children are welcome :) Register HERE For those of you who would like to donate to the cause you may do so at Becky's page HERE

WOD: 30 min AMRAP- 1000m row, 40 db walking lunge steps 50/35(total steps, weights can be at your sides)

Strength: 3x10 back squat(you may work up to a heavy set of 10 or you may pick a % and just work there)

Recovery: Coaches Choice


bike work

Friday, April 20

For those of you looking to do something fun and productive this weekend check out the 5k walk benefiting the Ronald McDonald House. You can register the day of the event, and it's a very fun walk for a great cause! Dogs, people and children are welcome :) Register HERE For those of you who would like to donate to the cause you may do so at Becky's page HERE

WOD: 50/40, 40/30, 30/20, 20/10, 10/5 assault bike rest 2 minutes between rounds(record splits on the workout)

Strength1: 1 rep max Bench pin press(start 2” off chest)

Accessory: 3 rounds not for time of 10 hammer curls(each arm), 10 tate presses, 20 laying on side thumb down rear delt raises each arm)

Recovery: foam roll


box squat Monday

Monday, March 5

Reminder Open workout 18.2 is due by 5pm today! Don't wait until the last minute, get it submitted!

WOD: 75 Wall Ball, 50 box jump overs 20”, 25 C2B Pull ups (use a band if necessary and get C2B, note this is the preferred method of scaling but isn’t all encompassing)

Strength: wide stance backsquat to a box - 2 RM use specialty bar

Accessory: 3x30 banded pull through (heavy band)

Recovery: 1x100 glute ham bridges​ using hip circle


4 minute windows

Thursday, December 28

WOD: In a 4 minute window perform 30 KB Snatches 35/26 in the remaining time complete max cal assault bike, rest 4 minutes, in a 4 min window perform 30 kb snatches 35/26, in the remaining time perform max cal row

Strength: Perform 4 back squats and 2 box jumps EMOM for 10 minutes(Think 50-60% of your 1 rep max as it will be 40 squats and 20 box jumps in a 10 minute window, if no jumps, step up x4 on each leg)

Recovery: Foam Roll


Power snatches and lots of work

Sunday, December 24

WOD: Every minute on the minute for 10 minutes perform 3 power snatches (increase weight as you go)

Strength: Perform 5x5 Db Floor press, and 5x5 KB Front squat (perform heavy but good quality of movement)

Accessory: 40 box jumps or weighted step ups

Recovery: 1k Row