Tuesday 180403
POSTED DATE: TUESDAY, APRIL 03RD 2018
NEWS
Con•sist•en•cy
noun
Consistent action create consistent results.
Do work. Get fit. GET MO!
CrossFit
WOD: "Fractured Morrison"
55 – 30 – 15 reps of
WallBalls
Box Jump
KB Swing
Row for Cal
Strength Accessory:
Accumulate 5 total minutes of a Plank
MOFit
Slammin’ Tabata Tuesday
Slamball Toe Taps
Slamball
Plankin’ Toe Taps on Slamball
Slamball Squat
Burpee Slamball
R Leg Bulgarian Split Squat w/Slamball
R arm Balanced press with Slamball
L Leg Bulgarian Split Squat w/Slamball
L Arm Balanced Press w/Slamball
R Kneeling Slam
Plank
L Kneeling Slam
Slamball Situp
Strength/Skill:
10 Glute Bridges weighted with Slamball
10/10 Single Leg Glute Bridge
10/10 Heal to Ceiling
10/10 Fire Hydrant
Monday 180402
POSTED DATE: MONDAY, APRIL 02ND 2018
NEWS
Dana and Patti
Charlie’s Angels
Charlie’s Angels
CrossFit
Warm-Up WOD:
3 x
10 Scarecrows (90/90) w/ light plates
5/5 Pillar Plank to Press-Up
3/3 Scropions w/ reaching arm
Strength:
BB Bench Press - 5 reps - 15 minutes to build to a heavy BUT perfect set (increase wts from 3/5)
WOD:
4 Rounds for Total Reps
1 min of Airdyne
1 min of Burpees
1 min of DU’s
1 min of Rest
MOFit
WOD 1:
OTM x 10
Odd) 15 KB Swings
Even) 7-12 Burpees
WOD 2:
10 Min
:30 on :30 off
KB Clean to a KB Lunge to a KB Squat to a Press Switch Alternate sides after every complex
WOD 3:
OTM x 10
Odd) 5-8 BB Assisted Pullups
Even) 10 HR Pushups
Saturday 180331
POSTED DATE: SATURDAY, MARCH 31ST 2018
NEWS
Nathan
CrossFit
Workout of the Day
"LETS HOLD HANDS"
"LETS HOLD HANDS"
2500 ( MEN) / M ROW
2000 (WOMEN) M ROW
THEN...
20 T2B
20 SYNCHRONIZED BAR FACING BURPEES
20 SNATCHES 95/65
30 T2B
30 SYNCHRONIZED BAR FACING BURPEES
30 CLEAN + JERK 115/75
40 T2B
40 SYNCHRONIZED BAR FACING BURPEES
40 BACK SQUATS 135/95
Friday 183003
POSTED DATE: FRIDAY, MARCH 30TH 2018
NEWS
Isaac
CrossFit
WOD: "Annies gone Crazy"
100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat sit ups
10-8-6-4-2 Power Clean + Jerk 135/95
Strength:
Dead Lift - Heavy Single - take the remainer of class to build to heavy BUT perfect single on the BB Dead Lift.
Strength:
Dead Lift - Heavy Single - take the remainer of class to build to heavy BUT perfect single on the BB Dead Lift.
MOFit
WOD:
100-80-60-40-20 Double unders
50-40-30-20-10 Abmat Situps
10-8-6-4-2 Deadlifts
STRENGTH:
3-4 ROUNDS NFT
3-4 ROUNDS NFT
8/8 Split Squats on Box
10 Weighted Bridges ( feet on box if you can)
12 banded lateral walks Right
12 banded lateral walks Left.
Thursday 180329
POSTED DATE: THURSDAY, MARCH 29TH 2018
NEWS
Courtney
CrossFit
WOD:
AMRAP - 15 minutes
70 Calorie Bike or Row
60 Wall Ball Shots
50 Alternating DB Snatches (50/35)
40 Toes to bar
30 Burpees
Strength Accessory:
4 x NFT
Double KB Burgarian Split Squats - 6 reps each leg - trail leg elevated on a Bench
AMRAP - 15 minutes
70 Calorie Bike or Row
60 Wall Ball Shots
50 Alternating DB Snatches (50/35)
40 Toes to bar
30 Burpees
Strength Accessory:
4 x NFT
Double KB Burgarian Split Squats - 6 reps each leg - trail leg elevated on a Bench
MOFit
WOD:
AMRAP - 15 minutes
Row 20 Calories
20 G2OH w/ Plate
20 Jump Split Lunges
20 Lateral Pop Overs (12'' box)
Strength:
3-4 rounds not for time
10 DB Floor Press
16 Db/Kb Bent Over Row (8/8)
1:00 side pillar (:30L/:30R)