Register for the upcoming on ramp class HERE

Fitness

Thursday 02-11-16

Strength/Skill/Mobility:
A1. Standing Single DB Alternating Presses, 3 X 6-8 per arm @ 1111
A2. Single Unders or Double Unders as heart rate work, 3 X 30-45 secs
A3. Mobility- hip flexion and front side mechanics, 3 X 30-45 secs per
+
Workout:
5 Rounds of:

Station 1: 200 Meters Rowing
Station 2: 200 Meters Run
Station 3: 15 Fast Burpees

Note: Perform this workout stadium style in a team of 3-4 individuals.

FLOW:
Athlete A rows, athletes B & C are waiting
Athlete A finisher row, B can begin row, C is waiting
Athlete A finishers run, B can begin run, can now row
Athlete A finishers burpees, B begins burpees, C can run
Athlete A is resting, B is finishes burpees, C can start burpees

You cannot start round 2 until all 3 partner complete every movement.
+
Stretching:
Foam Roll and Static Stretching- 5 mins

Fitness Program Description

Performance

Thursday 02-11-16

Strength/Skill/Mobility:
A1. Standing Single DB Alternating Presses, 3 X 6-8 per arm @ 1111
A2. Single Unders or Double Unders as heart rate work, 3 X 30-45 secs
A3. Mobility- hip flexion and front side mechanics, 3 X 30-45 secs per
+
Workout:
5 Rounds of:

Station 1: 200 Meters Rowing
Station 2: 200 Meters Run
Station 3: 15 Fast Burpees

Note: Perform this workout stadium style in a team of 3-4 individuals.

FLOW:
Athlete A rows, athletes B & C are waiting
Athlete A finisher row, B can begin row, C is waiting
Athlete A finishers run, B can begin run, can now row
Athlete A finishers burpees, B begins burpees, C can run
Athlete A is resting, B is finishes burpees, C can start burpees

You cannot start round 2 until all 3 partner complete every movement.
+
Stretching:
Foam Roll and Static Stretching- 5 mins

Performance Program Description

Competitor WOD

Wednesday 02-10-16

Competitors:
A. Squat Clean, build to a max
+
Workout:
Open Workout 13.1 (PS/Burpee)

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

The Crossfit Teens class will meet on Mondays and Thursdays from 4:30pm to 5:30pm. Have your child bring a friend. First class is free! Email kelly@shorelinecrossfit.com for me info on our youth programs.

Recent Blog Posts

Masters WOD

Sunday 02-07-16

Workout:

500 M Row
7 Rounds of:
7 Power Snatches/Hang Power Snatches (95/65)
7 Box Overs (24/20)
7 HR Pushups
500 M Row


Kids WOD

The Crossfit Kids class will meet every Tuesday from 5pm to 5:45pm. Have your child bring a friend. First class is free! Email kelly@shorelinecrossfit.com for me info on our youth programs.