Workouts

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

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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Friday 1/11/19

Growth & Development A. Back Squat  x 6 reps HEAVIER than last weeks 8 rep B. 2 sets of 6 @ 85% of above C. EMOM 10 Odd: :45 second Plank Hold Even: :45 second scissor Kick D. Bike every 2:30 x 5 sets 18/14  cals   Performance A. Front Squat 6 reps HEAVIER...

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Thursday 1/10/19

Growth & Development **WARM UP :20 seconds Jump rope 10 Russian KB swing 10 Goblet squat :20 bike/row/ski 5:00 AMRAP of warm up work 4:00 Amrap 4 burpee box jump 6 hang clean and jerk 75/55 + 2:00 rest 4:00 Amrap 8 Knee to elbow 6 ring row 4 push up + 2:00 rest...

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Wednesday 1/9/19

Weightlifting Wednesday Growth & Development A1. Single leg Split squat 6/each side + :30 seconds rest A2. Wall sit holding medball on lap x :45 seconds + 1:00 rest x 4 sets B. Clean Grip Deadlift ( pronated hand)  @ 40x1 ( 4 seconds eccentric) x 5 reps x 3 sets...

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