Testimonials
NicoleGained muscle & Confidence Read More I was never what you would call an ‘athlete’. Not even close. My sports were band camp and calculus. I definitely throw a baseball ‘like a girl’. After having two children at ages 35 and 37, I started running to get back in shape… Mesha“The best decision I ever […]
Thursday WOD
THURSDAY GRIND 08/01/19 Every 2 minutes x 10 rounds round 1: 10/8 cal bike + 10 DB box step-overs round 2: 100 m run + 15 DB snatches **alternate each round
Wednesday WOD
WEDNESDAY CROSSFIT 07/31/19 A. Every 3 minutes, for 9 minutes (3 sets), complete: SPORT: 10-15 pull-ups 10-12 ring dips GRIND: 10-12 ring rows 10 box dips SPORT: 60/50 calorie row 50 wall ball shots 40 lunges 30 burpees 40 lunges 50 wall ball shots 60/50 calorie row 20 minute time cap GRIND: With a partner, […]
Tuesday WOD
TUESDAY CROSSFIT 07/30/19 SPORT: A. Clean Complex (5 x 1) 1 clean pull 1 hang power clean 1 hang clean 2 front squats B. 3 rounds 10 power cleans 400 m run rest 60 seconds 10 singles with a short pause between reps. Not touch and go. record load in comments. GRIND: A. Front Squat […]
Monday WOD
TUESDAY CROSSFIT 07/29/19 SPORT: A. Snatch Grip Push Press (5RM) B. AMRAP x 10 minutes 80 double-unders 20 toes to bar 20/15 calorie bike stagger as needed GRIND: A1. Arnold Press (3 x 8) A2. Band Pull-Apart (3 x 8) supine band pull-apart on foam roller B. 2 rounds (12 minutes) Complete 2 sets for […]
Friday WOD
FRIDAY CROSSFIT 07/26/19 SPORT: A. Front Squat (4RM @ 31X0) B. 2 Rounds: In 2:30, complete: 21 Thrusters (95/65) Max Cal Bike in remaining time Rest 2:00 Then, 2 Rounds: In 2:30, complete: 12 Thrusters Max Cal Bike in remaining time Rest 2:00 GRIND: A. Goblet Squat (4×6 @ 31X0) B. 4 Rounds: In 2:30, […]
Thursday WOD
THURSDAY GRIND 07/25/19 Every 6 minutes, for 24 minutes, complete: minute 0-6) 80/70 calorie row minute 6-12) 70/50 calorie bike minute 12-18) 6-8 sled pushes- down and back minute 18-24) *100 russian kb swings, AHAP rest in remaining time *each time you set down the KB you must complete 10 ab mat sit-ups all stations […]
Wednesday WOD
WEDNESDAY CROSSFIT 07/24/19 AGILITY ladder drills SPORT: 4 rounds (32 minutes) In 4:00 BUY IN: 15 burpees to a 45# plate 400 meter run In remaining time, complete max reps of: r1,r3 handstand walk (distance) or wall walk r2,r4 double-unders rest 4:00 GRIND: 4 rounds (32 minutes) In 4:00 BUY IN: 15 burpees to a […]
Tuesday WOD
TUESDAY CROSSFIT 07/23/19 SPORT: A. Hang Power Clean (5 x 2 @ 70%) E2MOM x 10 minutes lower the bar down at a 4 second tempo to mid shin B. 5 rounds 16/12 Cal row 12 Toes to bar 8 Single arm DB shoulder to OH, ea. 16 minute time cap GRIND: A. Every 4:00, […]
Monday WOD
MONDAY CROSSFIT 07/22/19 SPORT: A. Bulgarian Split Squat (5RM, -10% for 2 x 3) Single leg squat with rear foot elevated Tempo 4 seconds down no tempo on drop sets GRIND: A. Bulgarian Split Squat (5 x 5 @ 3011, each leg) Single leg squat with rear foot elevated SPORT & GRIND: B. Complete 4 […]
