Wednesday 190626
POSTED DATE: WEDNESDAY, JUNE 26TH 2019
NEWS
CrossFit
WOD: "Bel-Air"
RX
AMRAP 15:
40 Double Unders
20 1-arm Dumbbell Hang Clean & Jerks - 10 each (50/35)
40 Double Unders
20/15 Calorie Row
FITNESS
AMRAP 15:
60 Double Unders
20 1-arm Dumbbell Hang Clean & Jerks - 10 each (35/25)
60 Double Unders
20/15 Calorie Row
SWEAT
AMRAP 15:
100 Jump Ropes
20 1-arm Dumbbell Hang Clean & Jerks - 10 each (25/15)
100 Jump Ropes
20/15 Calorie Row
MOfit
Circuit:
45s on / 15s transition
1) Jump Ropes
2) DB Hang Clean and Jerk
3) Bench Press
4) Row For Meters
5) Banded Tricep Extensions
6) Plank Punches
7) Elevated Glute Bridges
8) 10m Shuttle Run
9) Skaters
10) Ski Calories
Tuesday 190625
POSTED DATE: TUESDAY, JUNE 25TH 2019
NEWS
CrossFit
WOD: “Jelly Belly”
(20 minute Cap)
RX
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (275/185)
FITNESS
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (205/145)
SWEAT
For Time:
40-30-20-10: AbMat Sit-Ups
20-15-10-5: Calorie Bike
10-8-6-4: Deadlifts (Stay Light)
MOfit
Same as CrossFit
Monday 190624
POSTED DATE: MONDAY, JUNE 24TH 2019
NEWS
Pulling into Monday like...
We hope that you had a great weekend. Let's make this one even better Mo fam.
We hope that you had a great weekend. Let's make this one even better Mo fam.
CrossFit
WOD: "Hang Glide"
RX-Fitness-Sweat
7 rounds, on the 3:00
25/18 calorie bike
5 Hang Power Cleans
*Build in load each round. Score is load.
MOfit
WOD: 20 minute AMRAP
Run 400 Meters
25 Hang Power Clean
Run 400 Meters
25 Thrusters
Run 400 Meters
25 Push Press
Run 400 Meters
25 Front Squats
Max Calorie Bike or Row in time remaining
Saturday 190622
POSTED DATE: FRIDAY, JUNE 21ST 2019
NEWS
Coach Dawn Klonecki and member Naly Thor during the Thruster Ladder at last weekend's Summer Showdown in Rice Lake.
----Have a great weekend----
CrossFit
WOD: “Fancy Pants”
RX
For Time:
21 Hang Power Snatches (95/65)
300 Meter Run
21 Overhead Squats (95/65)
300 Meter Run
15 Hang Power Snatches (95/65)
300 Meter Run
15 Overhead Squats (95/65)
300 Meter Run
9 Hang Power Snatches (95/65)
300 Meter Run
9 Overhead Squats (95/65)
300 Meter Run
FITNESS
For Time:
21 Hang Power Snatches (65/45)
300 Meter Run
21 Overhead Squats (65/45)
300 Meter Run
15 Hang Power Snatches (65/45)
300 Meter Run
15 Overhead Squats (65/45)
300 Meter Run
9 Hang Power Snatches (65/45)
300 Meter Run
9 Overhead Squats (65/45)
300 Meter Run
SWEAT
For Time:
21 Hang Power Snatches (empty BB)
300 Meter Run
21 Overhead Squats
300 Meter Run
15 Hang Power Snatches
300 Meter Run
15 Overhead Squats
300 Meter Run
9 Hang Power Snatches
300 Meter Run
9 Overhead Squats
300 Meter Run
*If mobility for the OHS is limited. Scale to Front Squats.
Friday 190621
POSTED DATE: THURSDAY, JUNE 20TH 2019
NEWS
Tomorrow!
Pose Running Clinic by Coach Craig at 10am!
Work on technique, video analysis, some strength work, and more!
Be there or be square!
CrossFit
WOD: “Joker”
(12 minute Cap)
RX
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
FITNESS
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Target
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)
SWEAT
For Time:
1-2-3-4-5-6-7-8-9-10:Hanging Knee Raises
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)
Performance Care:
3 x
1-arm DB Bent Over Rows – 10 each arm
MOfit
For Time:
Buy-In: 50 Calorie Bike
then….
1-2-3-4-5-6-7-8-9-10: Toes to Target
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)
Buy-out: 50 Calorie Bike