Workouts

Check back often to view the latest workouts from our coaches!

Wednesday 1/23/19

Growth & Development A. Every 2:00 for 5 sets Back Squat x 3 reps  @ 75% B. DB Bench Press @ 30x1 tempo 8-10 reps x 3 sets C. Every 4:00 for 4 sets 8 Burpee 10 Banded Pull-up 12 Slam ball 10 DB double arm hang clean & jerk 8 Burpee   Performance A. EMOM...

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Tuesday 1/22/19

Growth & Development A. 5 Sets :30 seconds burpee :30 seconds rest :30 seconds box jump :30 seconds rest :30 seconds plate ground to overhead :30 seconds rest :30 seconds wallball :30 seconds rest + 5:00 rest B. 8:00 AMRAP Row 150m 8 Push Press 95/65  ...

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Saturday 1/19/19

Partner Saturday 10 Rounds For Time 10 Cal assault bike 12 hang power clean 115/75 10 Pistol ( goblet squat ) 12 Cal Row 10 Front Rack Lunges...

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Friday 1/18/19

** REMEMBER we will be at GreatWoods Crossfit TODAY 9:30 5pm and 6pm classes Our 6AM will be at the TURF 🙂 Performance & Growth & Development Warm up 3:00 Row increasing pace every minute + 2 sets 20 second hand stand hold 5 inchworm 2 wall walks 20 ab mat...

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Wednesday 1/16/19

Growth & Development A1. Russian Step up 10/ each leg A2. Single Arm Strict DB Press 10/ each arm 4 sets resting as needed B. Barbell RDL @ 30x1 8 reps x 3 sets ** Get heavy C. 10,8,6,4,2 Hang Clean Ring Row Hand Release Push-up   Performance A. Clean Grip ...

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Tuesday 1/15/19

Warm-Up 3:00 Bike Row Jump Rope + Quad Stretch x 20 sec/side x 3 sets/ side + 10 KB swings 10 Goblet Squat 10 Ring row X 5:00 AMRAP Growth & Development 20:00 On Clock 1500m/1250m ROW + remaining time amrap 30 DB Snatch 20 Box jump/ Step up 15 Wall ball/ Goblet...

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Monday 1/14/19

Growth & Development A. Push Press Every :90 seconds x 4 reps  heavier than last weeks build out x 5 sets B1. DB Bench Press x 12 reps + rest 1:00 B2. DB external Rotation x 8 reps @ 30x1 + 1:00 rest x 4 sets C. 18-15-12 KB swings Burpees   Performance A....

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