March 2021

Barbell Warm Up   Weightlifting Power Clean and Jerk   WOD 4 Rounds (3:00 Per Round) 10 Power Cleans + 20 Jerks In Remaining Time... Read More

Gymnastic Warm Up Hollow Rolls – Pistol Squats Skill HSPU Pistols Squat WOD ( for time ) 2 – 4 – 6 – 8 -10 –... Read More

Dynamic Running Warm Up   Running Conditioning   WOD 3 Rounds 700m Run 21 KB Swings 14 Burpee  

Stretch & OH Mobility   Gymnastic Warm Up Walk Up – HS Shoulder Taps   Skill HS Walk / Hold   Midline 3 Rounds 7... Read More

Stretch & Mobility   Barbell Clean Squat   WOD Shuttle Sprints 5,10,15,20,25m 6 Clean Squats @55% Shuttle Sprints 10,15,20,25m 4 Clean Squats @65% Shuttle Sprints... Read More

Warm Up Tabata : “ Double Unders ” Barbell Warm Up Front Squat / Push Press WOD  21.3 ? AMRAP 15: 30 Double Unders 15... Read More

Running Warm Up   Running Conditioning  Run 3000/2000m 7min Rest Run 2000/1500m 5min Rest Rest 1000/750m   Midline

Dynamic Warm Up  Options WOD a) Crossfit Open 21.2 Redo WOD b) “Cindy” 20min AMRAP 5 -Strict Pull Ups / Ring Rows 10 -Push Ups 15... Read More

Crossfit Open 2021  21.2 = 17.1 WOD For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell... Read More

Gymnastic Warm Up  Rolling Into Pistols Left / Right Rolling Hollow / Arch   Skill Single Leg Squat   WOD 1-2-3-4-5-6-7-8-9-10 Power Snatch 20-18-16-14-12-10-8-6-4-2 Pistols