Month: May 2018

CrossFit WOD, May 22, 2018

May 22nd Skill Hinshaw Warm Up *Walking pace: High knee karaoke Over the hurdle Knee to chest Figure 4 Lunge Lunge with torso twist Toe touch march *Building pace: High knee Butt kicks Straight leg Side step Side step jumping jack Sitting arm swings Standing arm swings *Walking pace: Toes out walk Toes in walk… Read more »

CrossFit WOD, May 21, 2018

May 21st Weightlifting Metcon (Weight) 4 sets for quality: Power clean Hang squat clean Power jerk Front squat Split jerk Minimum 3 warm up sets. Metcon (Weight) 4 sets for quality: Power clean Front squat 2 Power jerks Minimum 3 warm up sets. Metcon Hammer (5 Rounds for reps) 5 Rounds, each for time of:… Read more »

My 10 Day Squat Challenge

My 10 Day Squat Challenge Every morning at around 8:30am I feel this dull ache begin to build in my hip. It affects my mood, my desire to workout, and if it’s a particularly busy day, it lasts through the whole day and disrupts my sleep! May is Fitness Month and I knew I wanted… Read more »

CrossFit WOD, May 18, 2018

May 18th Warm-up Iso Series 45sec isometric hold of each movement then 15sec rest/ transition to the next. -Wall sit -Arch -Side plank L -Side plank R -Bridge -Lunge L -Lunge R Skill Metcon Negative- Pushups / Rings Dips Seated DB press Metcon Metcon Row and DB push press with partner: 60sec/50sec/40/30/20/10 One group hits… Read more »

CrossFit WOD, May 17, 2018

May 17th Weightlifting Metcon (Weight) Clean high pulls + power cleans *Coach will determine reps Metcon Metcon (Time) 21-15-9: OH Squats 95/65 Toes to Bar Metcon (Time) 21-15-9 Front Squat 95/65# Toes to rings or hanging knees to chest

CrossFit WOD, May 15, 2018

May 15th Skill Metcon *For quality* Pausing straight arm pull ups Building beat swings Kipping pull ups Negative push ups Ring push push ups Hollow>Arch rolls Don’t do a ton of reps, focus on building these skills through perfect reps. Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Metcon… Read more »

CrossFit WOD, May 14, 2018

May 14th Weightlifting Farmer Carry Step Up (20-20-20) With 2 Kettlebells/Dumbbells in each hand step up on a box that puts hip crease below parrallel Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 5 Deadlifts 255/175# 10 Pistols 15 Box Jumps 24/20in Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 5 Deadlifts… Read more »

CrossFit WOD, May 12, 2018

May 12th Turkish Get Up (2-2-2-2-2-2-2-2) Metcon Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-ups In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan. Metcon (Time) Partner Hansen: 30 Kettlebell Swings 53/35# 30 Burpees 30 Sit ups Alternate movements or split the… Read more »

CrossFit WOD, May 11, 2018

May 11th Skill Muscle-ups (3-3-3-3) Alternate with 5 seated box jumps Rope Climb (2-2-2-2-2 ) Alternate with 5 depth jumps. Metcon Metcon (Time) In teams of 3 3 rounds: Row (Bike or Ski) 75cals then team must complete… 5 Muscle ups 2 Rope climbs 15 Box jumps 30/24in Metcon (Time) In team of 3 3… Read more »