M.E.B.B: High Bar Back Squat 1-1-1-1-1 WOD: Row 1500 meters DeFranco Agile 8 One group will row while one group performs the Agile 8 (switch) Post loads and time to comments. Corporate Sponsorship Packets now available. Please FB message us or send email requests to runforsarah5k@gmail.com. And don’t forget to register for the race! [...]
GWOD & AMRAP
Today’s WOD: Spend 7 minutes at each Gymnastic movement Skin the Cat Tripod Headstand Hold, kip into Handstand Candle Stick ~then~ AMRAP in 10 minutes of: 30 Double-unders 10 Alternating Pistols 10 Alternating DB Ground to Overhead You can use a Snatch or Clean & Jerk to move the dumbbell overhead. Dumbbell must touch the [...]
Monday funday
M.E.B.B: Pocket Snatch 1-1-1-1-1 WOD: 3 rounds of: 1-2-3-4-5 reps Deadlift Handstand Push-ups Rest 1 minute Whole9 Science Corner: Energy Generation During Exercise- Mary Conover Lactic Acid Is Not Muscles’ Foe, It’s Fuel- NY Times Why Your Muscles Get Sore: Delayed Onset Muscle Soreness (DOMS) and Exercise
Teamwork
Today’s WOD: Partner up! As a team, complete 3 rounds of: 40 Pull-ups/80 Push-ups Double Deadlift carry, 100 meters Clean & Jerk, 30 reps 400 meter Run Post loads and times to comments.
Let’s get a record today!
CrossFit Games Open 12.4/ “Karen” Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups Essentially, we’re looking for your “Karen” score. If you did 12.4 last month, go ahead and test against your score from the Open. If you are within [...]
Strong Shoulders
M.E.B.B: Shoulder Press: 3-3-3-3-3 WOD: 10 Rounds: 15 sec. KB Snatch R-arm 15 sec. rest 15 sec. KB Snatch L-arm 15 sec. rest If intensity is not there with the KB snatch, perform a DB snatch instead. KB snatch progression will be shown in class Pyrros Dimas is arguably one of the greatest weightlifters, [...]
O-boy!
Today’s WOD: Spend 12 minutes working on Snatch Balance Progressions will be given depending on what you need work on. ~then~ “O-Course” You will have 12 minutes to complete as many rounds of the obstacle course laid out in (and out) of the gym. (just be ready for some jumping, crawling, pulling, carrying, and all [...]
Squat-n-Jump
M.E.B.B: High Bar Back Squat 3-3-3-3-3 WOD: 5 rounds of: 5 Max height Box Jump 10 Hand-release Burpees 100m walk/rest Post loads and times to comments. Think about what Shane is talking about, and apply that to your strength today. Did it help?
Mark your calenders!
Today’s WOD: 5 rounds for time of: 3 Clean & Jerk 12 Handstand Shoulder Taps 36 Double-unders Post loads and effort to comments. Please join us next weekend, Saturday May 12th, as we participate in the Fit For Life Sports Weekend. This annual fitness and wellness event designed to promote health awareness in [...]
Let the week begin!
M.E.B.B: Pocket Snatch 2-2-2-2-2 WOD: 400m Suitcase Carry (200mR/200mL) 15 Box Jumps 200m Suitcase Carry (100mR/100mL) 15 Box Jumps 100m Suitcase Carry (50R/50L) 15 Box Jumps *feel free to step down on box jumps Post loads and time to comments. Great job to Coach B-Rowe on an amazing weekend. Out of 60 competitors invited to [...]
