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Muscle up transition MetCon: for Quality 50 Shoulder Taps 25 SRMU Modify to: 50 Strict pull ups (Add weight as needed) 50 bar/ring dips Gymnastics W.O.D No gymnastics class this week, gymnastics will be back on schedule next week, classes are moved to 20pm at atarim Strength & Accessory W.O.D Strength: […]
Strength Backsquat 5x5xE.WT Back squat 1×20 MetCon: “The real tu beav” partner WOD For time: in teams of 2 – 100 Air Squats -100 Partner Pushups – 100 Wallball situps – 100 Wallballs (can be done to each other over pullup bar) – 100 Air Squats Endurance W.O.D “Mary” 20 Min […]
CrossFit W.O.D: Strength: Backsquat 5×5 @ E.WT Overhead Squat 4×5 Skill: Kipping pull ups MetCon: 3RFT: 20 Burpees 20 Front Squats 20 Box Jumps 60/40 *12 minute time cap A) Goblet squat by ability B) 40/20 C) 50/30 D) 60/40 E) 70/50
Crossfit W.O.D Strength: All levels: Back squat 5×5 (Tempo – 3 second up/bottom and down) Skill: False grip on rings MetCon: MetCon: “Jell-o” 5 rounds: 10 Front rack KB lunges 24/16kg 20 HR Push ups 10 Jumping lunges Endurance W.O.D For time 50-40-30-20-10 KBS DU Knee to elbows Pushup 400m run Strength & […]
Crossfit WOD Mobility: shoulder mobility drills Skill: Handstand holds Hollow body practice Chest to wall holds Free handstand practice 1 arm HS progression MetCon: for time 5-10-15-10-5 Strict chinup American KBS 32/24 Goblet squat 32/24 * 15 min time cap ** Ask coach for mods Strength & Accessory WOD Strength: 1) Power clean 3-3-2-2-1-1-1 2) […]
Crossfit W.O.D: Strength: A) Shoulder press 5x5xElements Weight B) Shoulder press Find 5RM C+) Pushpress Find 3RM MetCon: For time 21-15-9 Ring dips Burpees KB Hang SDHP *Ask coach for weights and modifications Strength & Accessory W.O.D: Strength: Shoulder Press 3*5*70% 3RM (90%1RM) Back Squat 3*5*70% 3RM (90%1RM) MetCon: 5RFR 2min AMRAPs 5 Pull Ups […]
Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Partial ROM CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) 5) One arm chinup 5xMax per side MetCon: “Cindy Doing DU” 15min AMRAP 5 pull ups 10 Push Ups […]
Warm up: 5min Double unders practice. Skill: “False Grip” Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Partial ROM CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) 5) One arm chinup 5xMax per side MetCon: “Strongman MOD […]
Strength: Complete missed Lift. MetCon: 5RFT 200m Run 9 Wall balls 7 Push ups 5 Pull ups *Ask coach for MOD.
Strength: Bench Press A+) Paused (3sec) Bench Press 5*1*3RM (weight) MetCon: 5RFT Push Press 10 reps Unbroken Pull ups (By ability: C2B/Pull ups/Jumping Pull Ups) *1 min Mandatory Rest between rounds. (20 min time cap) A) 20/15kg B) 30/20kg C+) 42.5/30kg