W.O.D.

170729 Saturday 

Kettlebell:  A. Every 3 min X 10 rounds  5 Snatch left 5 snatch right 10 Goblet Squats  10 KBS  Rig length Carry L hand Rig length carry R hand  *try [...]

170728 Friday 

Health and Fitness   A.0:10-0:25  Four sets of: BB RDL x 8-10 reps @ 2011, Rest 60s Russian Step up x 8 each leg, Rest 60s Plank x 60-90 seconds, Rest [...]

170727 Thursday

Warm up: CrossFit Warmup x 2Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet  Health and Fitness    A.0:10-0:40 Three Sets: A1.Back Squat X 6-8 reps, rest 60s A2. [...]

170725 Tuesday

0:00-0:10Warm up: coach's choice Pre-Mobility: Banded hamstring flossing on rig x 60s on each side Health and Fitness:  A. 0:10-0:30 Three sets of: Bench Press x 6-8 reps @ 2011 [...]

170724 Monday 

  Warmup: 3min row, Then 2 sets: 10 jump squats, 12 Forward stationary lunges, 10 air squats, 5 inch worms, 10 wall slides, 6 push ups (2 sec pause at [...]

170723 Sunday 

Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm Pre-mobilty: T-spine mobilization Health  A. Four sets of: [...]

170722 Saturday 

Pancake Breakfast TODAY! Kettlebell: 3 member Team  Player 1 – Row  Player 2 – 50 Double unders  Player 3 – KBS (55/35) Switch as needed till 5KM is reached on [...]

170721 Friday 

Warmup: Crossfit Warm-up X 3 setsPre-mobility: Couch stretch X 2 min each Health and Fitness   A. Three sets of: Back Squat x 6-8 reps @ 31X1 Rest 2 minutes [...]

170720 Thursday

Warmup: 400m Easy jog @60%, then... 3 sets: 10 air squats, 20 mountain climbers, 5 inch worms, 10 lunge reach and twist, 10 arm circles in each direction "Filthy 50" [...]