Friday, February 23 WOD

Friday, February 23 WOD

‪Room 2 ‬ ‪Warmup: ‬2 Rounds: 5/ea Y’s, T’s, W’s 5/ea Squat w Tspine reach Then, 2 Rounds with Empty Bar (Do not put bar down!): 5 Snatch Grip RDL (stretching hamstrings and getting them to fire) 5 Snatch Grip High Pulls (goal is to keep chest over the bar for a better bar path […]

Continue Reading »

Thursday, February 22 WOD

Thursday, February 22 WOD

‪Room 2 ‬ ‪Warmup: ‬2 Rounds: 8/ea Cossack Squats 10/ea X-band Monster Walks 10s hold/ea Runners Lunge 10s hold/ea Hawaiian Squat Then, 2 Rounds: 5 Jump Lunges 5 Tuck Jumps 5 Vertical Jumps 4x 50’ Shuttle run -take 8:00 to warmup to 90% back squat ‪Buy-In: 3 Sets:‬ ‪1.1.1 Back Squats @ 90% (Rest 2-3s […]

Continue Reading »

Wednesday, February 21 WOD

Wednesday, February 21 WOD

‪Room 2 ‬ ‪Warmup: ‬1:00 Double Unders Or practice OR do Penguin Jumps 5/ea Front Squat Stretch w Partner (Empty bar or pvc) Then, 2 Rounds with Empty Bar (do not put bar down!): 5 Clean Grip RDL (stretching hamstrings and getting them to fire) 5 Clean High Pulls (Have them focus on the bar […]

Continue Reading »

Tuesday, February 20 WOD

Tuesday, February 20 WOD

‪Room 1 ‬ ‪Warmup: 1 R‬ound: 2:00 Row 10 OH Banded Pull-Aparts 10 PVC Rotations/ea 10 Wall Slides (slow and controlled) 30 Mountain Climbers 5/ ea Single Leg Glute Bridges 5/ ea Bird Dogs (full extension of Arm and Leg, controlled) ‪Buy-In: 5 Sets:‬ ‪1 Strict Press+1 Push Press, building‬ ‪10 Lateral DB Raises ‬ […]

Continue Reading »

Monday, February 19 WOD

Monday, February 19 WOD

Room 2 Warmup: 2 Rounds: 5 Alternating Down/Upward dog 5/ ea Downward Dog foot reach (keep heels pushing down) 3x 10s Russian Baby Maker holds (Push knees out with elbows) 5 Groiners 10 PVC or Empty Bar Front Rack Lunges (elbows push up) Then, 1:00 Wrist Warmup Buy-In: 5 Sets: 3 ‪Front Squats@85%‬ ‪WOD: ‬ […]

Continue Reading »

Sunday, February 18 WOD

Sunday, February 18 WOD

‪WOD: Teams of 3, complete 4 Rounds:‬ ‪90 sec. row for max calories‬ ‪90 sec. double unders‬ ‪90 sec. db power clean @ 55/35# ‬ ‪90 sec. rest‬ ‪*everyone must start at the row and cycle through‬

Continue Reading »

Saturday, February 17 WOD

Saturday, February 17 WOD

‪WOD: Teams of 2, 3 rounds for time:‬ ‪800m run broken up in 200m‬ ‪40 alternating db power snatch broken up in 10’s (55/35)‬ ‪50 sit ups broken up however you choose‬

Continue Reading »

Friday, February 16 WOD

Friday, February 16 WOD

‪Room 1‬ ‪Warmup: ‬2 Rounds: 8/ea Cossack Squats 10/ea X-band Monster Walks 10s hold/ea Runners Lunge 10s hold/ea Hawaiian Squat Then, 2 Rounds: 5 Jump Lunges 5 Tuck Jumps 5 Vertical Jumps 4x 50’ Shuttle run ‪Buy-In: 3 Sets: ‬ ‪1.1.1 Back Squats @90% (Rest 2-3s at top) ‬ ‪WOD: 4 rounds for Time: ‬ […]

Continue Reading »

Thursday, February 15 WOD

Thursday, February 15 WOD

Room 2 Warmup: 1:00 Double Unders Or practice OR do Penguin Jumps 5/ea Front Squat Stretch w Partner (Empty bar or pvc) Then, 1 Round with Empty Bar (do not put bar down!): 5 Clean Grip RDL (stretching hamstrings and getting them to fire) 5 Clean High Pulls (Have them focus on the bar path […]

Continue Reading »

Wednesday, February 14 WOD

Wednesday, February 14 WOD

‪Room 1 ‬ ‪Warmup: 1 R‬ound: 2:00 Row 10 OH Banded Pull-Aparts 10 PVC Rotations/ea 10 Wall Slides (slow and controlled) 30 Mountain Climbers 5/ ea Single Leg Glute Bridges 5/ ea Bird Dogs (full extension of Arm and Leg, controlled) ‪Buy-In: 3 Sets:‬ ‪8 Tall Kneeling DB Press @2020 tempo ‬ ‪10/ea Single Arm […]

Continue Reading »

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Turn-Ons: Kettlebells, Long MetCons, Handstands

Coach Capobianco

Foodee

Random Recipe

Sweet Potato Quiche

Get The Recipe »