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Rowing WOD 11-17-19

November 16, 2019/in WOD /by Kare Williams

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

November 16, 2019/in WOD /by Kare Williams

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

November 16, 2019/in WOD /by Kare Williams

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/

No photo description available.

 

AXLE Strength 11-16-19

November 16, 2019/in WOD /by Kare Williams

DB GROUND 2 OVER HEAD

STEP OVER BENCH

GOBLET SQUAT

OH LUNGE

SOFT STONE

5 x 8 *SUPER SET

Fire Factory 11-16-19

November 16, 2019/in WOD /by Kare Williams

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

Image may contain: 1 person, smiling, text

CrossFit WOD 11-15-19

November 14, 2019/in WOD /by Kare Williams

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

November 13, 2019/in WOD /by Kare Williams

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

November 12, 2019/in WOD /by Kare Williams

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

November 12, 2019/in WOD /by Kare Williams

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

November 11, 2019/in WOD /by Kare Williams

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

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