Friday 190823

Dynamic Warm Up- Mobility Prepare for… A: WOD:  25 min 4 rounds for time of: 400 m Run 9 GHD Sit-ups 9 Strict roll through Knees-to-elbows 9 Strict Pull-ups Scaleability: Replace each 400 m of running with 1200 m on the Assault Bike, 500 m on the Concept 2 Rower. Rest 3 min then; Each […]

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Thursday 190822

Dynamic Warm Up- Mobility Prepare for… A: WOD 12 rounds for time of: 9 Wall Balls, 20/14 lbs 1 Squat Clean & Jerk (Split or Push Jerk), pick load.  Clean & Jerk- 75-85% 1RM ROMWOD Twisted Cross https://youtu.be/DtIMgieE3hY Single Leg Stretch https://youtu.be/H8UCr4paLZU Thigh stretch w/ band https://youtu.be/hsBFs7W_p1c  Single Leg stretch other side Thigh stretch w/ […]

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Wednesday 190821

Pick up your EARNED HERO shirts from your coach.  Dynamic Warm Up- Mobility Prepare for… A: WOD: Death By Dumbbell Thruster With a continuously running clock perform: 1 Dumbbell Thruster, Double Dumbbell or KB 50/35 lbs or equivalent in KB in the first 1 min 2 Dumbbell Thrusters in the second 1 min 3 Dumbbell […]

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Tuesday 190820

Pick up your EARNED HERO shirts from your coach.  Dynamic Warm Up- Mobility Prepare for… A: WOD Buy in 75 sit-ups each partner Teams of 2, complete as many rounds as possible in 40 mins of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70/53 lbs Buy out 75 sit-ups each *Partner A will complete […]

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Monday 190819

Dynamic Warm Up- Mobility Prepare for… A: WOD Each for time: Run: 10x 100 m Rest as needed between efforts. Or 10x 20 sec sprints on the rower or bike. Rest 3 min, then 12-9-6 reps, for time of: Deadlift, 315/205 lbs Box jumps 24”/20”  Cool Down 400m run Hamstring Stretch Hold 1-2 mins per […]

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Friday 190816

Saturday’s Olympic Lifting class will be at 7a this week instead of 6a. Dynamic Warm Up – Mobility Prepare for.. A: Strength E2MOM: 5 x 8 Barbell Bent Over Rows Use the heaviest weight you can for each set. B. WOD: AMRAP in 6 mins of: 30 Double Unders 20 KB swings Green/blue 5 Chest-to-bar […]

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Thursday 190815

  Dynamic Warm Up – Mobility Prepare for.. Primer skill work : Dumbell Snatch & Dumbell Split Jerk A: WOD 16-12-10 reps, for time of: Dumbbell Snatch Alternating, 50/35 lbs Burpee  Rest 3 mins before part 2…  16-12-10 reps, for time of: Burpee Dumbbell Split Jerk, 50/35 lbs  ROMWOD.  LAX Ball under feet Plantar Foot […]

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Wednesday 190814

Saturday August 17th, OLY will be at 7a instead of 6a this week only.  Dynamic Warm Up – Mobility Prepare for.. A: WOD 6 Rounds for time of: Teams of 2 Partner one starts with 80/60 Bike Calories.  As soon as partner one finishes cals on bike partner two starts riding as partner one does: […]

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Tuesday 190813

Saturday August 17th, OLY will be at 7a instead of 6a this week only.  Dynamic Warm Up – Mobility Prepare for.. A: WOD Run – 4 x 200m Then…. 3 rounds, each round for time, of: 12 Hang Power Snatches, 115/75 lbs 15 Pull-ups Run 400 m Rest 3 min Then… Overhead Carry 1-1-1 3 […]

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Monday 190812

Happy 67th Birthday Lane and 5th time at the CF Games volunteering.   Dynamic Warm Up – Mobility Prepare for.. Primer: 3 rounds not for time of a barbell complex 5 deadlifts, empty barbell 5 hang power cleans 5 front squats 5 shoulder press 5 back squats 5 hip & back extensions 5 Behind the […]

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