AXLE Strength 9-21-19
Superset all movements 8 x 8
DB PUSH PRESS
DB ROW
LAT PULL DOWN
PUSH UP
KB DEAD LIFT
Partner WOD 9-29-19
Warm Up
Dodge Ball !!
Partner Fish Game for max points!
Partners switch every minute, winning team gets to pick the music!
3 x
10 Spiderman Squats
10 plank up and downs
2 inch worms
Spiderman Stretch
Partner Chipper
2 person teams, one works, one rests. Break up reps as desired.
4K row
40 partner KB sit ups
40 Box Jumps
40 KB swings
40 Goblet squats
40 pull ups
Rx 20″ / 24″, 35 / 53
Rx+ 24″ / 30″, 53 / 70, C2B
M 12″ / 20″, 26 / 35
Fire Factory – “If This is Wrong, I Don’t Wanna Be Right!” 9-21-19
3 Rounds – (3 person teams)
Station #1 – Mace Bell Run/Tire Flips (3 mins)
- One team mate runs 200m with Mace Bell
- Other two flips heavy tire
- Rotate through run for 3 mins
-30 sec rest-
Station #2 – Sled Drags/Serpentine run (3 mins)
- Team mate #1 drags sled backwards 35 ft to Team #2 then runs serpentine through rig back to start
- Team mate #2 drags sled 35ft back to Team mate # 3 then rune serpentine through rig back to start
- Team mate #2 does the same
- rotate through course for 3 mins
-30 sec rest-
Station #3 – Herculeezes (Stone Over Shoulder) (3 mins)
- Teammates rotate through tossing soft stone over shoulder for 3 min
Partner WOD 9-22-19
Warm Up
1000 meter row
AMRAP while 1/2 class rows
30 singles
10 air squats
3 Burpees
3 Push ups
1 DD to SM
Then
Plank DB Race
5 Rounds for time
500 meter row
5 Burpee Plate Thrusters
10 Russian Twists
20 DU’s
Rest
I person starts on ERG, 1 person starts on Burpee Plate Thrusters, 1 person rests. As soon as the person on the ERG has completed 500 meters everyone switches. Keep rotating until you’ve done 5 Rounds of everything.
Rx 15 / 25
Rx+ 25 / 35
M 10 / 15
Rowing WOD 9-22-19
FALL TEAM ROWING CHALLENGE!!!!
WOD
GET METERS!!
If you would like to spice it up a bit I will give you a WOD but I’m anticipating most people just wanting to row steady state for max meters.
CrossFit WOD 9-17-19
Warm Up
500 meter row
or
400 meter run
2 x
Zombie down
Bear crawl back
2 perfect stretches
Then
Pancake and Rig calf stretch
WOD #1
3 Rounds
Row for meters
3 min easy row
2 min race pace
-3 min rest-
WOD #2
“Death By”
Sprint and SDHP
Minute 1
1 gym sprint down and back
2 SDHP (KB)
Minute 2
1 gym sprint down and back
4 SDHP (KB)
Minute 3
1 gym sprint down and back
6 SDHP (KB)
Etc… Keep adding 2 reps to SDHP until you can’t hit the number for that minute.
CrossFit WOD 9-16-19
Warm Up
3 Rounds
250 meter row then a 10 stroke sprint
10 air squats
2 Hot Lizards
5 push ups
down dog to Spiderman
CORE
AMRAP 8 min
30 sec Enterprise
20 KB side bends (10 each side)
20 sec R plank
20 sec L plank
AMRAP 8 min
500 meter row
6 one arm KB Thrusters (3 each side)
10 Russian twists
-3 min rest-
AMRAP 8 min
500 meter row
10 KB swings
10 OH plate sit ups
Rx 26 / 35, 15 / 25
Rx+ 35 / 53, 25 / 35
M 18 / 26, 14 / 25
ROWING CLASS 9-15-19
DAY 1 FALL TEAM ROWING CHALLENGE !!
COME GET SOME METERS IN!!!!!!
Partner WOD 9-15-19
Warm Up
Team Relay
Wall Ball Circle
2x
10 jumping Squats
10 lunges
2 inch worms
AMRAP 24 min
4 person teams
2 lateral burpee box jump overs
4 lunges
6 Thrusters
sprint back
Row for as many meters as possible until next person relieves you.
2 people working at a time, 2 people resting
Rx 20″ / 24″, 65# / 95#
Rx+ 24″ / 30″
M 35# / 45#
This is the first day of The Fall Team Rowing Challenge!
Total meters for the team will be divided by 4 for your meters to log into your logbook.
DAY ONE OF FALL TEAM ROWING CHALLENGE !!!
9-14-19
NO REGULAR CLASSES TODAY!!!
COME CHEER ON COMPETITORS IN
“FESTIVUS”
First WOD starts at 8am!
