Tuesday 9.26.17
RP: Light Training Day Essentials: A. 12min Every 40 sec 1. 4 Dumbbell Snatch Right Arm + 50ft Dumbbell Overhead Walk 2. 4 Dumbbell Snatch Left Arm + 50ft Dumbbell Overhead Walk B. 6 Rounds For Time: Row x 8 cal V- Ups x 6 Burpee Box Jump Over x 4 Fitness: A. 12min Every […]
Monday 9.25.17
RP: Light Day Crossfit Team Series WOD 3 All information how the TEAM Series will run is HERE WOD 3 For Time: Synchronized Wall Balls x 50 reps Clean x 30 reps Synchronized Wall Ball x 50 reps Clean x 20 reps Synchronized Wall Ball x 50 reps Clean x 10 reps *For all event info […]
Saturday 9.23.17
RP: Light Day Crossfit Team Series WOD 4 All information how the TEAM Series will run is HERE WOD 4 For Time: Row x 100 cal Toes to Bar x 100 reps *For all event info click HERE
Friday 9.22.17
RP: Light Day Crossfit Team Series WOD 2 All information how the TEAM Series will run is HERE WOD 2 For Time: Double Unders x 120 reps (each) Chest to Bar Pull Up x 120 reps (Sets of 15) Hang Power Snatch x 120 reps (Sets of 15) Double Unders x 120 reps (each) *For all […]
Thursday 9.21.17
RP: Light Day Crossfit Team Series WOD 1 All information how the TEAM Series will run is HERE WOD 1 9-15-21 Synchronized Thruster Synchronized Bar Facing Burpee For all Event info click HERE
Wednesday 9.20.17
RP: Light Day Essentials: A. 7 Sets Fifteen Second Overhead Squat x 2 reps Tempo @ 5551 On the 2min Mark Or ADAPT B. 10min AMRAP 85% Row x 250 meters Burpee Over Rower x 8 reps Row x 250 meters Alternating Dumbbell Snatch x 8 reps Rest 6min 10min AMRAP 85% Run x 100 […]
Tuesday 9.19.17
RP: Light Training Day The warm-up for class will be the Advance Rehab warm-up. To find out what group your in, what the exercises are and demo videos, check out this link. Essentials: A. 4 Sets Ring Pulls x 10 reps + Chest to Ring Hold x 20 sec Rest 45 sec Rower Plank Slides […]
Monday 9.18.17
Essentials: A. 5 Sets 3 Front Squat + 1 Split Jerk Front Squat Tempo 33×1 Starting Set @ 50% of 1rm Front Squat On the 2:30min B. 18-14-10-6 Goblet Squat Ring Pull Fitness: A. 5 Sets 3 Front Squat + 1 Split Jerk Front Squat Tempo 33×1 Starting Set @ 50% of 1rm Front Squat […]
Saturday 9.16.17
Essentials: A. 5 Sets Kettlebell Push Press x 7 reps per Arm Tempo @ 31×1 Single Arm Ring Pull x 7 per side On the 2:30min B. For Time: Slam Ball Over Shoulder x 30 reps Box Facing Jump Over x 30 reps Fitness: A. 5 Sets Kettlebell Push Press x 7 reps per Arm […]
Friday 9.15.17
RP: Light Training Day Essentials: A. 5 Sets Deadlift Cluster x 1.1.1.1.1 77-80% Rest 5 sec between Reps On the 2:30min B. 3 Sets Run x 200 meters Box Dip x 10 reps Rest 90sec Run x 200 meters Incline Push Up x 10 reps Rest 90sec Fitness: A. 5 Sets Deadlift Cluster x 1.1.1.1.1 […]