Thursday 191003
POSTED DATE: THURSDAY, OCTOBER 03RD 2019
NEWS
CrossFit
WOD “Slam Dunk”
RX – Fitness
AMRAP 15:
200 Meter Run
15 Slam Balls (20)
3 Rope Climbs
FITNESS
AMRAP 15:
200 Meter Run
15 Slam Balls (20)
1 Rope Climb
SWEAT
200 Meter Run
15 Slamballs
5 Strict Banded Pull-Ups + 5 Knees to Chest
StrongmanWOD:
3-5 Giant Sets of:
50’ Farmers Carry
50’ Sled Push
50’ Sandbag Carry
*in 3 sets build to has heavy as possible in a 50’ at each movement. Rest as needed between sets.
MOfit
WOD “Slam Dunk”
RX – Fitness
AMRAP 15:
200 Meter Run
15 Slam Balls (20)
3 Rope Climbs
FITNESS
AMRAP 15:
200 Meter Run
15 Slam Balls (20)
1 Rope Climb
SWEAT
200 Meter Run
15 Slamballs
5 Strict Banded Pull-Ups + 5 Knees to Chest
StrongmanWOD:
3-5 Giant Sets of:
50’ Farmers Carry
50’ Sled Push
50’ Sandbag Carry
*in 3 sets build to has heavy as possible in a 50’ at each movement. Rest as needed between sets.
Wednesday 191002
POSTED DATE: WEDNESDAY, OCTOBER 02ND 2019
NEWS
Is your range of motion with shoulder flexion limited? .
If you have limited shoulder flexion, it can lead to shoulder problems down the road! Movements like overhead squats, presses, toes to bar and even pull-ups may seem challenging. .
To test this, raise your arms out in front of you and up toward your ears. If you aren’t able to get your biceps to your ears while maintaining up right posture, you may need to work on this.
If you have limited shoulder flexion, it can lead to shoulder problems down the road! Movements like overhead squats, presses, toes to bar and even pull-ups may seem challenging. .
To test this, raise your arms out in front of you and up toward your ears. If you aren’t able to get your biceps to your ears while maintaining up right posture, you may need to work on this.
CrossFit
WOD: “Fish Out Of Water”
(25 minute Cap)
RX
For Time:
2k Row
10 Rounds of “Heavy Chief” (155/105)
FITNESS
For Time:
2k Row
10 Rounds of “Heavy Chief” (135/95)
SWEAT
For Time:
2k Row
10 Rounds of “Heavy Chief” (keep weight light)
1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
MOfit
WOD: “Fish Out Of Water”
For Time:
2k Row
then…
10 Rounds of
9 Air Squats
6 Push Ups
9 Medball Cleans
191001
POSTED DATE: TUESDAY, OCTOBER 01ST 2019
NEWS
Weighted Box Step-UPS ???? •Right VS left - are you within four reps on each side? •Wonder if you’re even doing a box step-up properly?
Think about you’re answer to these questions. The truth is, you may have a strength imbalance between your right and left side, which can certainly affect your hips, low back, and overall squat!???? We are all about helping you be your best, while keeping your body moving in a healthy and happy way. Our Performance Care Assessment not only helps find these imbalances, but will also help improve any areas of weakness - this transfers to overall improvement in your performance in the gym! Let one of the coaches know or send us a message if you are interested in a one on one Performance Care Assessment!
Think about you’re answer to these questions. The truth is, you may have a strength imbalance between your right and left side, which can certainly affect your hips, low back, and overall squat!???? We are all about helping you be your best, while keeping your body moving in a healthy and happy way. Our Performance Care Assessment not only helps find these imbalances, but will also help improve any areas of weakness - this transfers to overall improvement in your performance in the gym! Let one of the coaches know or send us a message if you are interested in a one on one Performance Care Assessment!
CrossFit
WOD: “Big Bird”
RX
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups
Fitness
AMRAP 18:
20 Dumbbell Snatches (35/25)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Banded Strict Pull-ups
SWEAT
AMRAP 18:
20 Dumbbell Snatches (25/15)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups
20 Banded Strict Pull-ups or Ring Rows
SUBSTITUTIONS
Equal Calorie Row or Ski
200 Meter Run
MOfit
WOD: “Big Bird”
RX
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups
Fitness
AMRAP 18:
20 Dumbbell Snatches (35/25)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Banded Strict Pull-ups
SWEAT
AMRAP 18:
20 Dumbbell Snatches (25/15)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups
20 Banded Strict Pull-ups or Ring Rows
SUBSTITUTIONS
Equal Calorie Row or Ski
200 Meter Run
Monday 190930
POSTED DATE: MONDAY, SEPTEMBER 30TH 2019
NEWS
CrossFit
WOD: “Dive Bar”
RX – FITNESS – SWEAT
(35 minute Cap)
For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)
SUBSTITUTIONS
Run:
1k Row or Ski
80/55 Calorie Bike
Saturday 19/09/28
POSTED DATE: SATURDAY, SEPTEMBER 28TH 2019
NEWS
ACTIVATION
2 Rounds:
30 Seconds Inchworms
30 Seconds Samson Stretch
30 Seconds Long Lunge to Hulk Hogans
.
Teams of 3:
3 Rounds each (waterfall style; rower is the tagout)
Partner 1 - 200 Meter Row
Partner 2 - Lateral Box Step-ups (controlled and stable)
Partner 3 – 5 Snatch Grip RDLs + 5 Muscle Snatches
*Completed with empty barbell
WOD “Three Stooges”
RX – Fitness – SWEAT
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row
SUBSTITUTIONS
Rope Climbs:
Reduce Reps to Something You Can Complete in Under 3 Minutes
1 Rope Climb = 5 Strict Banded Pull-ups + 5 Knee to Elbow
or 5 Ring Rows + 5 Hanging Knee Raises
Barbell:
Decrease weight
Hang Snatches
Box Jumps:
Lower Box Height
Step-Ups