UPPERCASE or lowercase? ESSAYS | BY LISBETH – WOD: P1. Power clean progressions. P2. Power clean – 3 reps EMOTM x 5 min @ 65-70% of 1 rm. Skill: review tire flip technique. P3. Partner WOD: EMOTM x 10 min total. partner 1 completes amrap tire flips, partner 2 completes amrap burpees switch spots and repeat for 5 […]
Last Man Standing This is a way to help continue motivation/camaraderie within the community EACH AND EVERY CLASS! How it works: Every class during a workout you push as hard as you can and are tired and out of breath when you finish, but its not over! Your fellow peers are around you still working,
Lifting odd objects Skill: tire flip skill work parts 1-3. – WOD: P1. Split jerk behind neck skill work. P2. Jerk behind the neck – heavy single (8-10 min.) P3. 80% of HS x 1 x 3
Should You Try a CrossFit Endurance Class? The unconventional, WOD-inspired race-training program focuses on high-intensity intervals instead of high mileage. Myles Worthington (Mens Fitness Mag) WOD: Row 1000m., 50 pushups, Row 1000m., 50 pull-ups
The Tunnel ESSAYS | BY LISBETH | WOD: P1. Pause (3 sec.) Backsquat 5×5 @65%. P2. ‘Diane’. 21-15-9 reps for time: Deadlift (155,225) *scale to 55-60% of 1 rm., Handstand pushup * no more than 2 abmats.
Team WOD from Regionals 2 person teams, 1 person moving at a time, except on the front rack walking lunge. 100 Double-unders, 50 each *scale to 300 singles if cannot do du. 50 Handstand push-ups while partner holds handstand (can split reps up however you want) 50 Toes-to-bar while partner hangs from the bar (can
Skill: Review Power Clean for barbell warm up. WOD: Re-test- ‘Elizabeth’ (power clean) (10-12 min cap) 21-15-9 reps for time: power cleans (95,135#), dips *scale power clean 50-60% of 1 rm. Results From May 13
WOD: P1. Warmup to working loads/movements. P2. AMRAP 10 min: 3 back squats from rack (135,225#) * scale to 65-70%., 6 pull-ups, 9 double-unders
WOD: P1. Shoulder Press. 5@ 40%. 5 @ 50%. 5@ 60%. Work on positioning and SPEED through the press. Skill: Power Clean P1-4. 10 min. P2. EMOT 30 sec for 5 min: 3 power cleans(95#,135#) *Scale to “Elizabeth” weights
WOD: 20 min Clock: Get as far as you can- 200m. Run, 250m. Row, 400m. Run, 500m. Row, 600m. Run, 750m. Row, 800m. Run, 1000m. Row *If someone cannot run, they will row 250m, get off rower, get back on and row another 250m., row 500m…. continuing for 20 min.
