WOD 6/02
POSTED DATE: FRIDAY, JUNE 02ND 2017
NEWS
Make sure you swing by the official Sweat ribbon cutting Friday, June 16th down at 808 Main street! Click HERE for MO info ;)
CrossFit
CrossFit
STRENGTH:
3 Snatch Balance
E90sec - 6 sets
WOD:
4 RFT
27/21 Cal Bike
18 Wall Balls
15 Box Jumps
12 Burpees
MOFit
Strength:
EMOM - 12min
12 Double KB Front Rack Rev. Lunges
12 Perfect Pushups
12 KB Box Steps
:40 Sec Plank
WOD:
Circuit - 45sec on, 15sec transition
1) Agility Ladder
2) MedBall Cleans
3) Lateral Box High Step (Switch every 5)
4) Plate Push Down and Back
5) Ab Wheel
6) DB Thrusters
MOfit
Skill:
Barbell Complex
6 Hang Snatch
6 OH Squat
6 RDL
Strength:
Platform
1) OH Squat 4x5 Take the squats slow, emphasize form, DO NOT GO TOO HEAVY
Front Rack and Back Rack
2a) Barbell Eccentric Bent Over Rows 4x6 (take 5 sec. to lower)
2b) KB OH Teapots 4x15each
2c) Plate Sit-Ups 4x15
Hallway
3) DB Complex x5 (Increase Weight from Last Week)
5 Upright Rows
5 Push Press
5 Hang Snatch
5 RDL
Take a couple minutes between sets
WOD 6/01
POSTED DATE: THURSDAY, JUNE 01ST 2017
NEWS
CrossFit
CrossFit
Strength:
3 Position Snatch
E90sec - 7 sets
Guidlines:
2 sets @60%
2 sets @70%
2 sets @80%
1 set @85%
WOD:
5 Rds for Total Reps.
1 min Row for Cal
1 min Burpee
1 min DU’s
1 min Rest
MOFit
Strength:
3 Giant Sets with 90 sec rest between
1) 30 Close Grip DB Floor Press
2) 30 Banded Pull Aparts
3) 30 Hallow Rocks
4) 30 Banded Tricep Pushdowns
WOD:
21 min Amrap
21/15 Cal Bike
18 Wall Balls
15 KB Swings
12 Burpees
9 T2B
MOfit
Skill: Plyometrics
Hurdle Jump Complex for Height
Line 5 hurdles up in a single file line, Jump for height, absorb landing, and redirect momentum up over the next hurdle
-Straight
-Straight with broad jump finish
-Single leg
-Single leg with broad jump
-Snake w/ 90 degree twist jumps
Strength
Front Rack
1a) Back Squat 5x3 (75,75,80,80,85%)
1b) Box Jumps 5x3 (For height. Take your time between reps, no bunny hops)
Platform
2a) Push Press 4x4
2b) Hanging Knee Raises/Toes 2 Bar 4x10
Hallway
3a) DB Goblet Split Squats 4x6 each
3b) 1 Arm DB Snatch 4x6 each side
WOD 5/31
POSTED DATE: WEDNESDAY, MAY 31ST 2017
NEWS
[FISH OIL]
Healthy heart, happier mood, and better memory. Just to name a few of the benefits of Fish Oil.Interesed to learn more...Check out our article on it!!We will be having preorders for SFH Fish Oil by the check-in computer for the next week. Ask a coach if you have any questions.CrossFit
Crossfit
May Mobility Month
Pre Workout - Couch Stretch 2 sets each leg, 1 minute each setStrength:
SKILL
EMOM - 12min
1) 5-10 Strict HSPU, Kipping HSPU, Box HSPU, 30sec Handstand Hold
2) 5 Strict Toes 2 Bar, Strict Skorpions
3) 14/10 Cal Row
WOD:
For Time:
21 Deadlift (225/185)
400m Run
15 Deadlift
400m Run
9 Deadlift
400m Run
MOFit
Strength:
3 Push Press
E90s - 7 sets
WOD:
For Time:
21 Deadlift
21 Box Steps/Jumps
400m Run
15 Deadlift
15 Box step ups/Jumps
400m Run
9 Deadlift
9 Step Ups/Jumps
MOfit
Skill: ISO Stability
2 rounds:
30sec Bicycle Crunches
30sec Flutter Kicks
30sec 4 way deadbugs
30sec rest
Strength:
Platforms and Hallway
1a) Deadlift 5x3 (125,125,127,130,130%) of 1RM Clean
1b) 4-way deadbugs 4x15
1c) Slamballs 4x10 AHAP
Front Rack
3a) Strict Press 4x4
3b) Banded Pillar Rotations 4x10each
Back Rack
4a) Pull ups 3xMR
4b) Bench Dips 3xMR (If more than 20, add weight)
4c) Front Plank w/ reach 3x40sec (alt. arms at own pace)
WOD 5/30
POSTED DATE: TUESDAY, MAY 30TH 2017
NEWS
What an awesome group of people hitting a WOD in rememberence of all of this nation's fallen heroes. Great job to everyone who participated, and a HUGE thank you to all of the Vets!!
CrossFit
CrossFit
May Mobility Month
Pre Workout - IYTAW (Bird dog position) 1 set, 5 reps per letterPost Workout - Scapular Retraction (Push up position) 2 Sets, 10 reps
STRENGTH:
3 Push Press
E90sec - 7 sets
WOD :
12 min AMRAP
25cal AirDyne
25 KBS 53/35
25 AbMat Situps
MOFit
STRENGTH:
4 RNFT
1) 10 Split Squats w/KB or DB in Goblet Position
2) :15 sec L Sit
3) 20 Glute Bridges
4) 20m Waiter Carry L & R
WOD:
Circuit 3 x :45 sec on :15 sec transition
1) Shuttle Run
2) Slamball
3) Jump Rope DU's or Singles
4) AbMat Situps
5) Row for Calories
6) Bosu Ball Curl and Press
7) 3 Mtn. Climbers : 1 Burpee
8) Rest
MOfit
Skill: Acceleration
Dynamic Warmup
Pro Agility (5,10,5)
or
T-test (sprint 10, shuffle 5, shuffle 10, shuffle 5, backpedal 10)
Go over Form
Then Compete
Strength
Back Rack and Hallway
1a) Barbell Bench Press 5x3 (75,75,80,80,85%)
1b) 1 Leg Pelvic Tilt 4x6 each (3sec pause)
Front Rack and Platform
2a) Eccentric Pull ups 4x6 @5sec
2b) Barbell Jump Squats 4x10 (On Platform)
Open Corner of Gym and Front Rack
3a) DB Physio Ball Pull Overs 4x8
3b) Barbell Inverted Rows 4x8
WOD 5/29
POSTED DATE: MONDAY, MAY 29TH 2017
NEWS
Make sure you know today's class times!!
1st Class: 7am
2nd Class: 9am
COOKOUT: Immediately after 9am class :)
CrossFit
CrossFit
WOD:
This workout and event is for anyone and everyone.
On top of all of the scaled options, we are also allowing 3 different styles of the workout.They are:
1. Murph AsRx (or scale as discussed above)
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
***all with a 20/14lb. weighted vest
2. 1/2 Murph
800 Meter Run
50 Pull Ups
100 Push Ups
150 Air Squats
800 Meter Run
3. Partner Murph
Both Partners Run the 1 Mile
Then Reps are split as the athletes see fit, completing:
100 Pull Ups
200 Push Ups
300 Air Squats
Then both partners finish the 1 mile run together