September 2019

Stretch & OH Mobility Strength 1RM OH Squat WOD “ Randy 2.0 “ 35-Power Snatch 40/27kg 35-Squat Snatch 50/35kg     BARBELL CLUB WARM UP

Dynamic Warm Up Conditioning 5 Rounds: 400-Meter Run 30-Calorie Row 30-Wall balls RX -wearing weighted vest 9/6kg Int -5 round without the weighted vest Sc... Read More

Front Rack & Shoulder Mobility Strength Heavy 1 Rep Thruster WOD Every 2 mins (10 rds) 35 Double Unders 9 Thrusters 40/25kg

Stretch & Mobility  Warm Up Scapular Rotations   HS Hold  Hollow Rocks WOD Teams of 2 100/80 Cal. Assault Bike 100 T2B 100/80 Cal. Row... Read More

Stretch Mobility  CrossFit Open WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 2×22/15kg Bar-facing burpees WORKOUT 18.2a 1-rep-max clean Time cap: 12 minutes to... Read More

Stretch & Mobility  Warm-Up 2 Sets (Light ) 10-Good Morning 10-Monster Walks 10-Shoulder Press 10-Front Squat   WOD Teams of 3 AMRAP 8: 50 Bench Press... Read More

Dynamic Warm Up    WOD Teams of 2 150 Wall Balls 9/6kg * Partner Holds Dumbbells 30/22kg * 100 Burpee Box Jump Overs (24/20) *... Read More

Squat Therapy  Next-Level Coaching: Squat Therapy BY KEVIN LIM CF-L4 PREMIUM March 21st, 2017 The air squat is a building block for all other athletic movements,... Read More

Dynamic Warm Up Metcon (Time) For Time: 1200m Ski 5 rds of “Cindy” 1200m Row 6 rds of “Cindy” 1200m Run 7 rds of “Cindy”... Read More

Barbell Warm Up Strength Working on 1 heavy lift deadlift / front squat / bench press WOD 10-9-8-7-6-5-4-3-2-1: Bench Press 85/55kg Front Squat 85/55kg Deadlift... Read More