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WEDNESDAY 160601

Warm-up: Run or Row Crossover Symmetry Bear Crawl Down Backwards Bear Crawl back 15 Hollow Rocks 10 Yoga Push ups 10 Burpee Pull ups 10 GHD Situps   Strength: Every 3 minutes, for 15 minutes (5 sets): Seated Shoulder Press x 6-8 reps @ 2…

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June Athlete of the Month: Kaylee Stewart

When did you start doing CrossFit? July 2013 Favorite WOD? Helen or Kelly – I like WODs with running even though I am not a runner; they just make me feel like I got a great workout. Also, wall balls and box jumps combined with…

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TUESDAY 160531

Warm-up: Row or Run Crossover Symmetry 15 Hollow Rocks 10 Yoga Push ups 15 Squats Samson Lunges Down Inch Worms back Banded Shoulders/Lats Warm up movements   *If you did Murph yesterday….come in and scale back on the load and intensity today.  Lifting moderate weights…

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Memorial Day MONDAY 160530

Warm-up: 15 Leg Swings 15 Ankle Turns Run 400m 10 Bird Dogs Banded Lat/Shoulder Stretch 15 Hollow Rocks 15 Supermans 10 Dive Bomber Push ups 15 Squats Pigeon Stretch both sides 10 Pullups   WoD: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups…

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SATURDAY 150528

Warm-up: Run or Row Crossover Symmetry Bear Crawl Down Spiderman Crawl Back 15 Hollow Rocks 10 Scorpions 20 Banded Good Mornings 15 Squats 10 Burpees Warm up Clean and Jerk   Partner WoD: Twenty rounds for time: 3 Squat Clean and Jerks (185/115 lbs) 4 Box…

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Women doing more than they thought possible!

Today as I was coaching the benchmark “Jackie” workout I witnessed something amazing.  It was a class of 7 which is small for my usual 9:30am class.  They were through the row, through the thrusters and beginning to work on the pull-ups of the workout. …

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FRIDAY 160527

Warm-up: Run or Row 30 Banded Hamstring curls with bands 15 Dead Bugs Inch Worms down Samson Lunges back Butt Kicks Down High knees back 10 Bird Dogs 200m Jog   Test: 800m for time (starting on curb)   WoD: Every minute, on the minute,…

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THURSDAY 160526

Warm-up: Run or Row Crossover Symmetry Banded Lat stretch 15 Hollow Rocks 15 Supermans 10 Dive Bomber Push ups Bear Crawl Down Inch Worms back 10 Pullups 10 GHD Sit ups   Strength: For max reps(unbroken set): Strict Pronated-Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip…

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WEDNESDAY 160525

Warm-up: Run or Row Crossover Symmetry 15 Matrix turns 10 Dive Bomber Push ups Backwards Bear crawl down Samson Lunges back 10 Pull ups 15 Hollow rocks 10 GHD Situps 15 squats   Skill Work: Three sets (12 minutes) of: 30 seconds of Dynamic Push-Ups…

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TUESDAY 160524

Warm-up: Run or Row Spiderman Crawl Down Samson Lunges Back Banded Hip Distraction 15 Slow Squats 10 Yoga Push Ups Pigeon Stretch both sides 1 min. 10 GHD Back Extensions Warm Up Front Squats   Strength: Front Squat *Set 1 – 4 reps @ 65%…

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