Thursday 190509

6:15 pm Striking class Dynamic Warm Up – Mobility Prepare for.. A: Skill. Handstand walk or Progression https://journal.crossfit.com/article/cfj-the-handstand-walk  http://gymnasticswod.com/content/handstand-walk-progression-pt1 http://gymnasticswod.com/content/handstand-walk-progression-pt2  B: WOD 14 Minute AMRAP of: Buy in choice of 500m Row or 400m Run or 1 mile AAB or 400m Ski Erg 30 Double Unders 15 KB Swings Grn/ Blue 5 Deadlifts  245/165 C: […]

Read More

Wednesday 190508

Dynamic Warm Up – Mobility Prepare for.. A. Strength 20 min Build to 80% and then start the 5×2 Back Squat 5×2 @90% B: WOD: 400 m Run 12-10-8-6-4-2 Burpee Box Jump Overs 24/20″ Ring Muscle Ups 10 OH KB Walking Lunge Green/Blue (10 each leg) 400 m Run C. Cool Down

Read More

Tuesday 190507

Dynamic Warm Up – Mobility Prepare for.. A: WOD: AMRAP 15 Minutes 10 Ring Dips 20 Med Ball Cleans 30/20 10 Ring Rows 20 Calorie Ski or row B. Strength 20 min Power Clean to Push Jerk. Start at 50-60% and build to 5 rep max for the day Touch and Go 5×5 C. Cool […]

Read More

Monday 190506

Dynamic Warm Up – Mobility Prepare for.. A: Death by Handstand Hold Start at 10 sec and increase by 10 sec each minute.  When you hit next to failure, take a round off and start to work your way back down. B: WOD AMRAP 9 Minutes 9 Thrusters 135/95lbs 12 Toes to Bar 15/9 Calorie […]

Read More

Friday 190503

Dynamic Warm Up – Mobility Prepare for.. A: Strength 20 minute E2MOM Back Squat  5×3 @80% Push Press  2-2-2-2-2 Start at 50% of 1 RM & Build weight over sets to 80-85% B: WOD Every 4:00 for 16:00 500/400m Row 1.0/0.8 mile AAB Cool Down 5 min

Read More

Thursday 190502

A: WOD: 3 Rounds 1 min accumulative Handstand hold 40 Wallballs 20/14 lbs 30/25 Calorie Row 20 GHD Sit Ups B. Skill 3 Rounds of Each Static Tuck – 45 Sec tuck sit with shoulders off the ground Rocking Tuck – 30 Unbroken rocks with shoulder blades off the ground Single Leg Extended Hollow Rock […]

Read More

Wednesday 190501

Dynamic Warm Up – Mobility Prepare for.. A: WOD:  AMRAP 20 Minutes Run 200m 20 Push Ups 20 Sumo DLHP 75/55lbs B. Death By Pull Ups Minute 1 – 2 CTB Minute 2 -4 CTB Minute 3 -6 CTB Etc… **When you hit set next to failure work your way back down to set of […]

Read More

Tuesday 190430

Dynamic Warm Up – Mobility Prepare for.. A:  Strength- Snatch 12 minute EMOM 1 Rep at 70-80%, start at 50% and work up in weight throughout sets B: WOD: For Reps of total box jump overs – 15 min Every 5:00 for 15:00 Row 550/400m 30 KB Snatch 53/35lbs Max Box Jump Over 30/24″ in […]

Read More

Monday 190429

Dynamic Warm Up – Mobility Prepare for.. A; Strength E3MOM 12 min Zero Bounce Deadlift 4×4@70-80% of 1RM Primer 2 sets of OHS work up in weight Progression into bar muscle up B WOD: AMRAP 17 Minutes of: Ascending Ladder 2 Overhead Squats 115/75lbs 1 Bar Muscle Up 200m sprint Increase in reps on OHS […]

Read More

Friday 190426

James Robert Kalsu (April 13, 1945 – July 21, 1970) was an All-American tackle at the University of Oklahoma and an eighth-round selection in the 1968 NFL/AFL draft by the Buffalo Bills Kalsu was an NFL player with an extremely promising career ahead of him. After starting the entire 1968 season with the Buffalo Bills as a guard, he was named Team Rookie of the Year. […]

Read More