Monday
WOD: 6 rounds for time of: :20 Max RKB Swings 70/53 200m Run 1 min Rest
WOD
Saturday and Sunday
Saturday. July 25. Beginner Athlete Camp. Sunday. July 26. Int/Adv. Athlete Camp.
Saturday and Sunday Read More »
Friday
WOD: Kipping toes-bar/rings skill work: PRACTICE for 10-15 Minutes: Kipping Toes To Bar Progression Pt.1 Kipping Toes To Bar Progression Pt.2 Extra Credit: OTM x 9 min Min 1: perfect pushups x 8-10 Min 2: Body row x 8-10 Min 3: Single leg hip bridge x 8-10 total.
Wednesday
WOD: OTM x 15min (5 rounds) Min 1: Power Clean x 5 *light-mod load ~60-65% 1rm. Min 2: Front Squat x 5 *same weight as PC Min 3: Handstand hold :30-:45
Tuesday
WOD: ‘Nicole’ AMRAP 20 min: Run 400m. max reps UNBROKEN pullups *post pullups completed each round + total reps
Monday
The 5th cycle of 2015 will be geared towards traditional CrossFit- General Physical Preparedness, with a few more strength pieces added in compared to session 4. We will follow a 5 on-2 off schedule, with team workouts on Saturdays for fun days and a complete rest day on Sundays. The template encourages new skill development,
Saturday and Sunday
Sat. July 18. Gym closed. ALL day: Arsenal Muncie Competition. 3pm: Start of Red Eye relay team Race. Sun. July 19. Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility
Saturday and Sunday Read More »
Friday
WOD: Five sets of: Russian Kettlebell Swings x 20 reps Rest 45 seconds Seated Dumbbell/KB Press x 10 reps Rest 45 seconds Hollow Rock or Hollow Hold x 30-45 seconds Rest 45 seconds
Thursday
WOD: Four sets of: Supinated-Grip Body Rows x 8-10 reps Rest 60 seconds Lateral Lunge x 8-10 reps each leg Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds
