Session 6 (CrossFit-Emphasis- GPP similar to last 2 cycles with strength/olympic lift EMOM added in: snatch, clean and jerk singles on the minute along with plenty of pull and squat strength work. This cycle is good for technical consistency in the classic lifts.) Beginning Monday Sept. 7, Testing-Tuesday Sept. 8. Through 6 full weeks ending […]
Saturday. Sept. 5. 8a-10a: Open Gym. 930-10a: Mobility. 10-11a: Olympic lifting- Snatch 11a-Noon: FREE Members Only Team WOD. Sunday. Sept. 6. TBA. Look to FB.
Saturday and Sunday Read More »
WOD: Kipping toes-bar/rings skill work: PRACTICE for 15-20 Minutes: Kipping Toes to Bar Progression Pt. 1 Kipping Toes to Bar Progression Pt. 2
WOD: 4 sets, not for time: Dumbbell Push Press x 6-8 reps (each arm) Rest ~45 seconds Single-Leg Box Step-Ups x 6-8 reps each (slowly descend from top of the box and gently tap your heal to the ground before ascending, one leg at a time) Rest ~45 seconds Single-Arm Dumbbell Row x 8-10 reps
WOD: A. specific movement prep/skill work B.Every 2 Minutes On The Minute x 24 min total (4 rounds) 1. Sled push/farmers carry * partner 1 pushes down 25m/down 25m., at the same time p2 carries down and back, then switch spots. 2. Easy row- mechanics and stroke rating. 3. kick up to handstand/handstand hold *use
WOD: ‘Nicole’ AMRAP 20 min: Run 400m. max reps UNBROKEN pullups *post pullups completed each round + total reps See Previous Results HERE
