WOD Tuesday, 18 September 2018 16:12

Starting next Monday, September 24th, Enoch will be leading a compressed 5am class on Monday, Wednesday and Friday. The class will end by 5:45 AM. If you’ve been missing those eaaaarly mornings then be sure to come in!

Tuesday 9/18/18

Sumo deadlift 

3-3-3-3-3

Same weight across all sets 

*:10 - :20 L-sit between each set 

AMRAP 9 min 

7 bar facing burpees 

5 shoulder to overhead 135/95

21 double unders


WOD Monday, 17 September 2018 00:00

SKILL WORK:

10 minutes of kipping, or butterfly pull-ups, also ring and bar muscle ups 

 

WOD: 

16 Min AMRAP

1500 M Row Buy-In

Max Rounds of Cindy

 

Midline/Core Conditioning:

3 sets 

:30 - 1:00 side plank left 

:30 - 1:00 side plank right 

1:00 - 1:30 plank 

2:00 rest between sets


WOD Friday, 14 September 2018 00:00

Friday 9/14/18 

Back squat 

Every 2:00 for 3 sets 

10 back squats 185/135 

For time 

25-20-15-10-5

Thrusters 95/65

50-40-30-20-10

Double unders 

*14 min time cap 

Midline/Core Conditioning 

25 hollow rocks 

25 v ups

25 ab mat sit-ups 

*Rest 2 min 

20 hollow rocks 

20 v ups 

20 ab mat sit-ups 

*Rest 2 min 

15 hollow rocks 

15 v ups 

15 ab mat sit-ups


WOD Thursday, 13 September 2018 16:41

Tomorrow is an Active Recovery Day! Wahoo, who doesn’t love those?! The day is designed to create blood flow in your body and keep your heart rate low. It’s a low intensity day to just move with purpose. Come in, break a good sweat and leave the gym feeling better than you arrived! (But isn’t that always the case?!)

 

Thursday 9/13/18

 

Active Recovery Day 

30 min Flow 

200m speed walk 

20 walking lunges 

10 KB swings (eye level) 

200 m farmer carry 

10 DBall over shoulder 

20 Box step overs (no jump) 

200m speed walk 

10 good mornings (bar only) 

20 cal row 

 

Just a reminder that tomorrow at 6PM is our Competitor’s class with Coach Bradey followed by yoga at 7:15 with Jenny! See you tomorrow!


WOD Wednesday, 12 September 2018 22:31

Wednesday 9/12/18

 

10-8-6-4-2 Single arm DB Push Press

*8-12 T2B between each set*

 

For Time: 

800 M Run

25 Burpees

1K Row

25 Burpees

800 M Run


CrossFit Journal: The Performance-Based Lifestyle Resource 

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