Keenan

Health  A. Four sets of: Good Mornings x 6 reps @ 3011 Rest 30 seconds Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0 Rest 30 seconds Banded [...]

Warm up: CrossFit Warmup x 2Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet  Health and Fitness    A. Four sets of: A1. Single Arm DB Chest Press x [...]

0:00-0:10 Warm up: 2min Jog, Jump Squat x 10, Jumping Jacks x 10, Air Squat x 10, Inch worm x 5, Alt forward lunges x 10, Push ups x 6 [...]

Spring Fling workout 5  With a partner... “Dirty DiAnnie” 21-18-15-12-9-6 50-40-30-20-10-5 HSPU (Scaled - Strict DB Press 35/20) Double Unders (Scaled can opt to do x2 Single skips)  P1 – [...]

Spring Fling workout 4 With a partner... “Nancy’s Assault”5 rounds for time: 0.5miles Assault bike 15 Overhead Squats (135/95) (95/65) Time cap 12mins Reps may be split as desired. 0.5 [...]

Spring Fling V111 workout #3 With a partner.. 3a) “Freaky Fran” For time: 21-15-9 Synchro single DB shoulder to shoulder “Thrusters” (50/35) (35/25) T2B (while P2 hangs) Time cap 4 [...]

Spring Fling Workout 2 Warm up- coaches choice   “Heavy Chested Helen” 3 rounds for time: 400m Run  21 KB Swings (70/55) (55/35) 12 C2B Pullups (Scaled – Pullups)

Spring Fling V111 workout 1 Warm up- coaches choice “Rowing Kelly” 30 minute partner WOD (for reps): 500m Row  30 Wall Ball (30/20) (20/14) 30 Box Jumps (24/20) (RX – jumping [...]

Health: A. Three sets of: A1. Romanian Deadlift x 6-8 reps @ 3011, Rest 60 seconds A2. Turkish Get-Ups x 2 reps each arm, Rest 60 seconds A3. Double-Under Practice x [...]

Kettlebell:  4 rounds: 60s KBS rest 30s 60s KB Push press rest 30 60s KB Goblet squat rest 30s 60s KB SDLHP rest 30s 60s Row for cal Rest 2min [...]