Monday WOD
MONDAY CROSSFIT 04/08/19 SPORT: A. Push Press (1RM, then -25% for 2×5) B. EMOM x 15 minutes min 1- :40 double-unders min 2- :40 Wall walks min 3- :30 rope climbs GRIND: A. Single Arm Dumbbell Press 4 x 8 (each arm) B. EMOM x 12 minutes min 1- :40 bike for calories min 2- […]
Friday WOD
FRIDAY CROSSFIT 04/05/19 SPORT: A. Back Squat (3RM) B. 5 rounds 21 DB snatch 18 Box jumps 15 HSPU 16 minute cap GRIND: A. Lateral Box Step Up 3 x 8 (each side) http://www.exrx.net/WeightExercises/Quadriceps/BWLateralStepUp.html Use 2 benches or 20 inch boxes. Add kb or db for increased difficulty. If using 1 box or bench you […]
Thursday WOD
THURSDAY GRIND 04/04/19 2 rounds AMRAP x 3 minutes max calorie row AMRAP x 3 minutes 10 burpees to a 45# plate 2 shuttle runs (down and back twice) AMRAP x 3 minutes 10/7 calorie bike 40 double-unders or single-unders rest 2 minutes after each push through the 3 min of work. You get 2 […]
Best Rainy Day Indoor Exercises
Not a fan of running in the rain? Don’t worry, we have several workouts you can do inside on days when rain takes over. There’s no need to skip your exercise for the day just because of rain. The options below will get your heart rate going and help you work on strength building. Even […]
