Rowing WOD 11-17-19
3 min row at 60%
2 min row at 80%
1 min row at 90%
3 min stretch
9 x
1:40 @ 80%
:20 sec rest
-2 min rest, after round #5-
rest 2 min and repeat
track total meters
CrossFit Partner WOD 11-17-19
Warm Up
500 row
or
400 run
BLUE DOT GAME!!
med ball toss for distance
2x
10 wall squats
2 inch worms
Would you rather thirty butterflies instantly appear from nowhere every time you sneeze or one very angry squirrel appear from nowhere every time you cough?
WOD
8 Rounds for time(each person)
Station #1
15 foot KB goblet lunge
10 jumping chest 2 bar pull ups
5 DB thrusters
15 foot KB goblet Lunge
Station #2
Row for max meters
Station #3
Rest
Rx 35 / 53 (KB) 35 / 50 (DB)
Rx+ OH lunges, C2B pull ups
M 26 / 35 (KB), 20 / 35 (DB)
3 person teams, rotate through stations until each member has completed 8 rounds.
BAM Mobility Challenge 11-16-19
First Day of the BAM Mobility Challenge!!
Everyone is welcome!!
2 hours of personalized mobility coaching!!
See Events page for more details
https://www.facebook.com/events/1156182014579095/
AXLE Strength 11-16-19
DB GROUND 2 OVER HEAD
STEP OVER BENCH
GOBLET SQUAT
OH LUNGE
SOFT STONE
5 x 8 *SUPER SET
Fire Factory 11-16-19
3 ROUNDS (2-3 person teams)
Station #1 – Iditarods
- Team mates rotate dragging each other 100′ on a sled
- Person not riding or pulling runs alongside
- Each pulls 2x during rotation
Station #2 – Anaconda wrestling
- Team has to maneuver 4″ hose snake up and over the dock and then back
Station #3 – Sandbag Squat Cleans
- Team mates rotate squat cleaning 30# or 50# sandbag
- Each cleans 10x during rotation
Station #4 – Mace Bell Lunges
- Team mates rotate singing with Mace Bell 35ft
- each lunges 35ft 4x
Station #5 – LDH Carry
- Team mates rotate carrying roll of LDH 35ft
- Each one carries 4x
CrossFit WOD 11-15-19
Warm Up
30 Singles or DU’s
run down
30 sec Hollow hold
3 Burpees
run back
20 Singles or DU’s
run down
20 sec hollow Hold
2 Burpees
run back
10 singles or DU’s
run down
10 sec hollow hold
1 Burpee
run back
Then
2 x
20 sec HSH
20 sec Spiderman stretch
Pancake stretch
Question of The Day
Would you rather have whatever you are thinking to appear above your head for everyone to see or have absolutely everything you do live streamed for anyone to see?
WOD
Friday Chipper
For time
5 Rope Climbs
30 Burpee plate thrusters
30 Russian twists
5 Wall Walks
30 KB Push Press (2 KB)
30 KB weighted Sit ups (1 KB)
Rx 35 / 53
Rx+ Legless Rope Climbs
M 26 / 35
CrossFit WOD 11-14-19
Warm Up
1 bldg run
jump rope across gym
1 bldg run
bear crawl across gym
1 bldg run
Zombie across gym
Spiderman crawl back
30 sec Hollow hold
10 Mission Impossible
3 Pu to DD to SM
Question of The Day
Would you rather move to a new city or town every week or never be able to leave the city or town you were born in?
WOD
choose one
Annie
50-40-30-20-10
Du’s
Sit ups
Single Annie
100-80-60-40-20
single unders
50-40-30-20-10
sit ups
Strength
Bench Press
Deadlift
6-6
4-4-4
2-2-2-2
Superset movements
CrossFit WOD 11-13-19
Warm Up
Death By 10 meter sprints (every 30 sec, 4 min)
or
RUNNING DODGEBALL
3 x
10 lunges
5 Toe taps
5 lat Activators
2 PU to DD to SM
PVC SS
Bergener W/U
If you could choose any movie character to be the voice on your phone, what character would you choose?
Skill
Snatch drills
3 x
1 high hang high pull
1 high hang snatch
1 hang high pull
1 hang snatch
1 high pull
1 snatch
Go light focus on form use as building sets to WOD weight.
WOD
For time
T2B
Power Snatch
Back Rack Lunges
10-9-8-7-6-5-4-3-2-1
Rx 55 / 85
Rx+ Squat Snatches, 65 / 95
M 35 / 55
AXLE Strength 11-12-19
TALL SNATCH
5 x 3
SNATCH
4 x 2, 3 x 1 @90% +
SNATCH PULL
95% x 3, 100% x 3, 105% x 2, 110% x 2
BACK SQUAT
70% x 5, 75% x 3, 80% x 3, 85% x 3, 90% x 3
CrossFit WOD 11-12-19
Warm Up
400 run
or
500 row
2 x
10 Russian KB swings
10 Ring Rows
10 Alligators
10 Scorpions
Pancake stretch
Skin the cat
Would you rather be an average person in the present or a king or queen of a large
country 2500 years ago?
WOD
AMRAP 35 min
600 meter run or row (Sprint every other 100 meters)
20 KB swings
30 sec Enterprise
6 strict or weighted Pull ups or 6 Negatives
3 wall walks
Rx 35 / 53
Rx+ 53 / 70
M 26 / 35
