Tuesday, May 22, 2018

Partner Conditioning
For Time:
1000m Row 
80 Box Jumps 
70 Kettlebell Swings 
60 Box Jumps 
50 Burpees 
1000m Run

* Split the row and reps any way you choose. Run together.

Midline & Recovery Work 
5 Sets Not For Time:
• 30 Second Plank Hold (Weight optional)
• 30 Second Hollow Hold (With weight)
• 30 Second Couch Stretch (Both sides)
• 30 Second Banded Overhead Lat Stretch (Both sides)

Sunday, May 20, 2018

Reminder
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Sunday CrossFit class is now at 9am.
10am will hold an Open Gym hour, as well as a Summer Running Club workout!

9AM CROSSFIT WOD
Skill Work

Rope Climbs [Video]
Take 15 minutes to work on Rope Climb technique.
• Beginners: Work on footwork and climb attempts.
• Advanced: Multiple climbs and legless attempts.

Partner Conditioning
2 Rounds of 2 Minutes at a Station:
• Push Jerks
• Box Jump Overs
• Row or Airdyne
• Sled Push, Turf Lengths
• Rope Climbs or Battle Ropes

* 90 seconds of work; 30 seconds transition.

10AM RUNNING WOD
Warm-up

1 mile easy run
Footwork drills
2 x 50m strides

Uptempo Work
1 x 800m
2 x 400m
4 x 200m
1 :1 Rest

Optional Cool Down
10 minutes easy

Tuesday, May 15, 2018

Conditioning
Teams of 3
7 Minutes of Max Airdyne Calories 
6 Minutes of Max Sled Rope Pull + Sled Push 
5 Minutes of Max Burpees 
4 Minutes of Max Shoulder to Overhead (#135/95)

* Split reps any way with one person working at a time. Choose sled weight.

Midline Work
5 Sets, Not For Time:
• 10 GHD Sit-ups 
• 30 Second Flutter Kicks 
• 30 Second D-ball Hold 
• 30 Second Couch Stretch, Both Sides