MONDAY EMOM x 10 3 Snatch high pull + 2 power snatch (from hang if newer) + Masters League WOD #1 12 min AMRAP Row Pullup DU DB Snatch TUESDAY A. Backsquat 5 x 5 B. 20min AMRAP: 10 Burpees 10 KB Swing 10 Box Jumps @ 24”/20” or Step Ups 10 Leg Lowering Abs…
DetailsTHIS ENTIRE WEEK IS CHALLENGE WEEK! MONDAY 20 min AMRAP 12 cal row 10 power cleans @ 60kg/40kg 8 jerks @ 60kg/40kg *Rx = 50 point bonus! Athletes need to write “Rx” next to their score. TUESDAY *Tuesday is double session day! Come in for a second time to score…
DetailsClient of the Month for April 2018 is Jack Korva! Meet Jack, one of our teens that trains in the evening sessions, always coming into the gym with a great attitude, keen to get a workout in and then some, and always a pleasure to coach. Jack started with us at the beginning of 2017,…
DetailsMONDAY A. 10-15 min warm up/prep B. WOD 0–10 min “Jackie” Row 1km 50 Thrusters @ 20kg 30 Pull Ups * rest till 10 min mark 10-20 min Row 750m 35 Thrusters @ 45/30kg 20 Strict Pull Ups * rest till 20 min mark 20-30 min Row 500m 20 Thrusters @ 60/45kg 10 Bar MU…
DetailsMONDAY A. Back Squat 4RM Test B. CrossFit Games Masters Online Qualifier WOD #3 20 min AMRAP 50 wall balls 100 double unders 50 ft hand stand walk 100 double unders 50 cal row 100 double unders 50 ft handstand walk 100 double unders TUESDAY A. CrossFit Games Masters Online Qualifier WOD #4 5 min…
DetailsA. 3 Strict HSPU + 5-10 Kipping HSPU, rest 90sec-2min x 4
Scaling Options:
Abmat HSPU
Pike Push Up 5-10 reps
KB Z-Press 8-10 reps
B. For Time (20 min cap)
COMP
800m row buy in
Then
15–12–9
Bar MU
Burpee Box Jumps @ 24”/20”
50 DU between each round
Then
800m row buy out
RX
800m row buy in
Then
21–15–9
C2B // Pull Ups
Burpee Box Jumps @ 24”/20”
50 DU between each round
Then
800m row buy out
FITNESS
600m row buy in
Then
21–15–9
Jumping Pull Ups // Toe Assisted Pull Ups
Burpee Step Ups @ 24”/20”
100 Skips between each round
Then
600m row buy out
A. SHOULDER STABILITY
Single arm KB bottoms up press 5 plus a bottoms up carry up and back x 3/side
B. UNILATERAL WORK
EMOM x 12
#1 – Single Arm OH DB Walking Lunge 6 reps/arm (12 total)
#2 – Single Arm Ring Row 6 reps/arm
C. AMRAP 8 minutes
3–6–9-12 etc…
DB Thrusters @ 22.5kg/15kg
Burpees
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