Rob And Elise After a Saturday AM WOD

Rob And Elise After a Saturday AM WOD

Super Rack Stretch
Couch Stretch
*Hip Driven forward and arm across

Warm up "Flower" Squats

Hold the bottom of a squat position when it says sally down, when it says sally up, squat up just past parallel

Perform as OHS with PVC

Strength
Front Rack Lunge (30 feet unbroken)

Nancy (Time)

5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#

20min Time Cap
Every Rep or 10m missed is an extra second added to your score

Posted
AuthorDan Shrum
Everett and Steph in CaLI

Everett and Steph in CaLI

Mobility

Banded Lat Distraction
Shoulder Mash Ball + Wall
Side to Side Cossack Squat

Bytown's 50s (Time)

50 Cal Row
50 Box jump overs 24/20
50 KB Thrusters 16kg/12kg x 2
50 Deadlifts 135#/95#
50 DB Snatch 50#/35#

20min Time Cap
*every missed Rep is a second added to your total time

Posted
AuthorDan Shrum
Austyn got hungry!!!

Austyn got hungry!!!

Banded Wrist Mobility - Partnered
Barbell Calf Mash

Warm-up

Practice Double Unders

Skill
Double-Unders (Max unbroken ; Practice)

Metcon (AMRAP - Rounds and Reps)

20min Amrap
200m Run
5 Wall Walks or 30 foot hs walk RX+
15 Burpees

*Each 5 feet is worth 1 rep

Posted
AuthorDan Shrum

How to Eat Healthy and Train Hard on the Road

Mobility

Couch Stretch - Hip Driven into the floor - Arm reaching Across overhead
Lat Mash
Pigeon Pose

FItness Anywhere

FItness Anywhere

Warm up
Row 1000m or Run 800m

Go learn the new 800m route

Strength
Overhead Squat 2x10 empty bar
then 5-5-5-5-5

Karen (Time)

For Time:  
150 Wall-Ball Shots, 20# / 14#

Posted
AuthorDan Shrum

Eating to Recover: How and What to Eat Post Workout

Mobility

Shoulder Mash - Block+Ball
Ankle Distraction - Band

"Warm up Flower" Squats - OHS PVC optional

Hold the bottom of a squat position when it says sally down, when it says sally up, squat up just past parallel

Backwards fry

Backwards fry

Strength
Shoulder Press (10-8-6-4-2-2-2-2)

Metcon (Time)

Run 800m
then
30-20-10
KB Swings 24/16 (32/24 RX+)
HSPU
then
Run 800m

Posted
AuthorDan Shrum
ByTown 3.0 is up and running!

ByTown 3.0 is up and running!

Mobility

Elevated Pigeon Pose
PVC Pipe
-Pass Through
-External Rotation
-Wrist Mobility

Warm up
Run / Lunge

400 m run
50 walking lunges

then

5 Muscle Cleans
5 Front Squats
5 Strict Press

X3

Strength
Power Clean + Hang Squat Clean (1+1; Max)

Metcon (Time)

21-15-9
Power Cleans 135/95
Wall Balls

Posted
AuthorDan Shrum

Moving Day

Science Says Massage Heals Your Muscles

Mobility
Paleo Chair 5min

Warm up - Animals

Final Day of the second chapter of Crossfit Bytown, , Here's to new space with bigger and badder wods, and 'so much fun' -claude

Final Day of the second chapter of Crossfit Bytown, , Here's to new space with bigger and badder wods, and 'so much fun' -claude

Bear Crawl
Duck Walk
Crab Walk
Inch Worm

Metcon (Time)

21-15-9
Push ups
Jumping Lunges (both sides 1 rep)
Knee 2 Elbows

Time Cap 15minutes

Metcon (Weight)

Moving WOD
2 Rounds
Pick up object in the gym.
-Travel 363m with object to Bytown 3.0
-Check out new location
-Return to Bytown 2.0

-Score is total weight moved
* Odd object are worth bonus points #coach decides

Posted
AuthorDan Shrum