July 29, 2017 Partner WOD In teams of 2 complete the following: For Time: 6 Rounds of “The Chief” (135/95) *Partners alternate rounds (each complete 3) 500m Ski Erg or 750m Row or 1.0 mi Assault Bike 6 Rounds of “The Chief” (155/105) *Partners alternate rounds (each complete 3) 500m Ski Erg or 750m Row...Read More
July 28, 2017 Gymnastics: A. Hollow Kips Every :30 x 10 Rounds 6-8 Hollow Kips B. Handstand Hold 3 x :30 Hold Facing the wall Strength: 3 Rounds of: 10-15 Med Ball GHD Sit ups 16 Weighted Step ups (KB in Front Rack) (8 each leg) *Choose own weights for each movement. Metcon: 10 minute...Read More
July 27, 2017 Barbell Conditioning: 10 to 1 of: Bench Press (185/115) 1 to 10 of: Deadlift (275/185) *Based on class size we will partner up for this and use 2 barbells per pair. Conditioning: 5 x 300ft Shuttle Sprint 1:30 Rest between.Read More
July 26, 2017 Gymnastics: A. 400m Farmer Carry *5 Burpees every set down. B. Kettlebell Rows 4 x 10 (each arm) *Focus on keeping body square and not rocking to pull. Metcon: 22 minute AMRAP 11 Unbroken Wall Balls (20/14) 22 Calorie Row 11 Chest-to-Bar Pull ups COMPETITIVE CROSSFIT CLASS – 5:30pm For time:...Read More
July 25, 2017 Strength: Front Squat 6 x 1 @ 85-90% *Rest as needed between sets. Focus on a GOOD Brace on each of these reps. ELBOWS HIGH! Metcon: 21-15-9 reps of: Sumo-Deadlift High Pull (75/55) Hang Power Snatch (75/55) Overhead Squat (75/55)Read More
July 24, 2017 Gymnastics: A. Chin-up Hold 3 x :20; :40 Rest B. Hollow & Arch Rolls 3 x 10 (L+R = 1) *From a Hollow Body, roll to and Arch Hold and then back. Move to left and right side. Rest as needed between sets. Strength: Bench Press 5 x 3 (prog. loading) Metcon:...Read More
