Warm-up: Run only 🙂 10 push-ups 15 dislocates Handstand warm up Bear crawl down Crab walk back 5 burpee pull-ups 10 arm swings 15 jumping jacks Strength: Every 2 minutes, for 16 minutes (8 sets)… Strict Shoulder Press x 2-3 reps Suggested loading per set…
Warm-up: Run or row 15 wall squats 15 leg swings Banded hip distraction 15 hollow rocks 10 push ups Inch worms down Zombie walks back Warm up clean beginning with an empty barbell Barbell: Every two minutes, for 20 minutes (10 sets) of… Clean x…
Morning classes are cancelled and we will resume classes at 9:30am Warm-up: Row or run 10 ring rows 10 push ups Bear crawl down Crab walk back 10 GHD sit-ups Accumulate 1 minute hanging from pull up bar Skill: Every 3 minutes, for 18 minutes…
Warm-up: Run or row 15 leg swings 15 squats Inch worms down Butt kicks back Banded hip distraction High knees down Broad jump back Strength: Every two minutes, for 12 minutes (6 sets)… Back Squat Set 1 – 5 reps @ 55% Set 2 –…
Warm-up: Run or row Crossover symmetry 15 squats 10 push ups Inch worms down Bear crawl back 30 double Unders KB mash the legs/calves Lax to shoulders/triceps 10 ring rows Handstand practice Partner WoD: In teams of three, alternating complete rounds, complete as many rounds…
Warm-up: Run or row 15 dislocates 15 leg swings Banded hip distraction complex 15 squats 10 push ups High knees down Butt kicker back Strength: Every two minutes, for 16 minutes (8 sets): Back Squat Set 1 – 5 reps @ 55% Set 2 –…
Warm-up: Run or row Crossover symmetry 10 GHD sit-ups Bear crawl down Zombie back 15 hollow rocks Karaoke down/back Warm up with barbell (snatch) Barbell: Every 2 minutes, for 20 minutes (10 sets): Snatch x 1, 1 (rest 10 seconds between singles) Suggested loading per…
Warm-up: Run or row Crossover symmetry 10 push ups 15 leg swings 10 pull-ups Inch worm down Crab walk back 15 dislocates Skill: Every 2 minutes, for 18 minutes… Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to…
Warm-up: Run or row Roll out quads Lax to hips 15 leg swings 15 wall squats 10 push ups 10 ring rows Zombie walk down Inch worm back 15 dislocates 15 good mornings Strength: Every two minutes, for 16 minutes (8 sets of)… Front Squat…
The Intramural Open 2015 The CrossFit Open is a worldwide CrossFit competition. Our goals at Cumming Strength and Fitness: to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your…
