Lyne does the Ice bucket Challenge

Lyne does the Ice bucket Challenge

Five Unbeatable Ways to Use Coffee For Better Athletic Performance & Body Composition

Mobility

Banded Lat Distraction
Banded Hip flexor Distraction

Warm up - 3 Rounds of Cindy

3 rounds for quality
5 Pull ups
10 Push ups
15 Air Squats

*Pull ups subbed for 8 ring rows, if unable to be performed unassisted.

Strength
Overhead Squat (6x2 @ 80%)

Optional - Accessory

In Between OHS Sets, perform GHD or Partner hamstrings raises. 4 sets of 8

WOD
Annie (Time)

50-40-30-20-10  
Double-unders  
Sit-ups

Posted
AuthorDan Shrum
MIkko + Murph

MIkko + Murph

Banded Pigeon Pose
Banded Hamstring Stiffness * 5min Mark

Warm-up

2 rounds
Run 400m
10 push ups
15 sit ups

Metcon (Time)

Teams of 2

Each partner does
30 clean and jerks 135/95
30 burpee box jumps 24/20


20 clean and jerks 135/95
20 burpee box jumps 24/20

10 clean and jerks 135/95
10 burpee box jumps 24/20

*Notes
Partners will work simultaneously and may not switch until each athlete completes their reps and tags their partner. The team’s score is its total time.

Posted
AuthorDan Shrum

Don't forget to join us for our opening party today! 11-2

Suck it up... Princess

Suck it up... Princess

9AM CROSSFIT KIDS

Warm-up:

  • Jumping X's, Jumping T's, Jumping I's
  • Tuck Jumps
  • Lunges
  • Bear Crawls
  • Duck Walks
  • Frog Jumps

Skill: Air Squats

WOD: Crossfit Hop Scotch

Game: "under the bridge" Tag

Superstar Bonus: Rope Climbs

9:30 AM TEAM WORKOUT
Please note there is only one adult class today as we are having our opening party from 11-2. We have decided to make it a 4 person team challenge:

ANGIE AND KAREN TEAM CHALLENGE

WARM-UP:

  • Pec Mash + T spine mash
  • 3 x 25 calf raises 3 ways
  • "Roxanne" Warmup

TEAM CHALLENGE:
As a team complete the following:
800 m run - buy in
100 Pull-ups
100 Pushups
100 Situps
100 Squats
150 Wallballs
800m run - buy out

 

Everyone runs as a team but the rest of the work can be broken up as needed.

Exercises must be done in order.
Each team member must complete AT LEAST 1 rep of each exercise.


 

Posted
AuthorMia Kakebeeke
Team Series

Team Series

Banded Olympic Wall Stretch
Banded - Super Rack

Warm up Run / Lunge

400 m run
50 walking lunges

Strength
Front Squat (9-6-3-3-3-3-3)

Metcon (AMRAP - Reps)

7Min Amrap

Buy in Row 500m
then
Ladder 2-4-6-8-10-12->>>
Thruster 95/65
T2B

Score* Total Reps
*Scale T2B to V- Snaps

Posted
AuthorDan Shrum
Shannon shows us her flexibility

Shannon shows us her flexibility

PVC Pass throughs
Shoulder Flexion
Hip Capsule Distraction

Conditioning and Flexibility:
20 situps to straddle
3 min middle split hold

Hollow Body Testing 5 x 60s/60r

Wrist Warmup and Strength

Skill: Pistol Squats

WOD:
10 rounds:
30s handstand hold
30s pistols squats


Rx+ Freestanding

Posted
AuthorMia Kakebeeke
CLaude and HIs Daughter in Disney World

CLaude and HIs Daughter in Disney World

Lat Mash / Roller
Levator scapulae Mobility / Ball
Beat Swings 2x10

Warm-up

2 Rounds
Run 200m
10 Beat Swings or 5 Pull ups
10 Air Squats

SKILL/Strength 

Pull-ups (Practice Kipping Pull ups)

OR

Weighted Pull-Ups (3RM)

3 RM of weighted pull-ups 

Claude's 50th Bday WoD (Time)

Buy in 30 DU

5 Rounds
10 Hang Power Cleans 115/75
10 Pull ups
10 Wall Balls

Buy Out 30 DU

**DU Must be done in order of single single double repeat

RX+ Must Yell ''So Much Fun''
and/or '' its a Beautiful Day ''
3X during WOD

Optional - Accessory

3x12 Ring Rows

*Elevate feet to raise difficulty

Posted
AuthorDan Shrum