Saturday 7.14.18
Essentials: A. 5 Sets Shoulder Press x 5 reps 72% Tempo @ 30X1 On the 2:30min B. 20min AMRAP Alternating Dumbbell Power Snatch x 10 reps 35/20 Wall Ball x 20 reps Single Unders x 30 reps Fitness: A. 5 Sets Shoulder Press x 5 reps 72% Tempo @ 30X1 On the 2:30min B. 20min […]
Friday 7.13.18
Essentials: A. 5 Sets Right arm Kettlebell Hang Clean x 5 reps Right Arm Kettlebell Front Squat x 5 reps Left arm Kettlebell Hang Clean x 5 reps Left Arm Kettlebell Front Squat x 5 reps On the 2:30min B. 4 Sets Row x 10/7 cal Deadlift x 6 reps 73% Rest 3min Fitness: A. […]
Thursday 7.12.18
Essentials: A. 12min Advanced Rehab Warm Up B. 30min Not an AMRAP Row x 500 meters Framers carry x 100 ft Bear Crawl x 100 ft Row x 500 meters Step Ups x 20 reps 24/20 Crab Walk x 100 ft Mobility Lizard x 2min per side Pigeon x 2min per side Fitness/Performance: A. 12min […]
Wednesday 7.11.18
Essentials: A. 5 Sets Front Squat x 5 reps 72% Tempo @ 30×1 On the 2:30 min B. 15 min EMOM 1. Box Pike walk ins x 5-7 reps 2. Parallette Shoot thrus x 5-7 reps 3. Handstand Kick Up practice x 5-7 attempts C. 3 Sets Kettlebell Mixed Rack Walk (Front Rack/Farmer’s) x 150 […]
WheelWOD Games: a friendly adventure with adaptive athletes
I got to spend the last five days in Collingwood, Ontario at the WheelWOD Games. I never imagined in my life that I would leave on our nation’s birthday to go to our neighbor to the north for an adaptive athlete competition. My first impressions of the WheelWOD games No Excuses CrossFit had an athlete […]
Tuesday 7.10.18
Essentials: A. 10 Sets Ring Pull x 10 Archer ring pull x 5 per side Single arm ring pull x 5 per side On the 75 sec Marks B. 15 min AMRAP Run x 200 meters Overhead Squat x 12 reps Fitness: A. 10 Sets Pull Up to Pull Over + Forward Roll to Chin […]
Monday 7.9.18
Essentials: A. 12 min EMOM Hang Power Clean x 2 reps B. 3 Rounds For Time: Barbell On Back Step Back Lunges x 30 reps Box Step Over x 20 reps 24/20 Kettlebell Swing x 10 reps Fitness: A. 12 min EMOM Power Clean From Blocks @ Mid thigh x 2 singles 35-40% B. 3 […]
Saturday 7.7.18
Essentials: A. Yearly Benchmark 15 min Find 1 Rep Max Shoulder to Overhead B. 5 Sets Hang Muscle Snatch x 2.2.2.2 Rest 20 sec between sets of 2 Keep weight light or empty Barbell On the 2:30 min Mark Fitness: A. Yearly Benchmark 15 min Find 1 Rep Max Shoulder to Overhead B. 5 Sets […]
Friday 7.6.18
Essentials: A. 3 Sets 4 Deadlift + 4 Sumo Deadlift 67-70% On the 3min Marks B. For Time: Double Kettlebell Front Rack Squat x 18 reps Light Single Arm Dumbbell Shoulder to Overhead x 12 reps (6 per arm) Hanging Knee Ups x 15 reps Double Kettlebell Front Rack Squat x 12 reps Moderate Single […]
Thursday 7.5.18
Essentials: A. 12min Advanced Rehab Warm Up B. 28min Not an AMRAP Row @800/600 cal per hour On the top of every min get off rower and perform 1. No Push Up Burpee x 5 reps 2. Med ball Over shoulder x 10 reps 3. Single Unders x 30 reps Mobility Seated Forward Fold x […]