Fitness

Friday 07-25-14

Strength & Skill:
Overhead Squats, use this time to practice your technique

Note: If you can’t overhead squats with weight because of overhead strength and stability issues, either practice with a PVC and a light Kettlebell and work on finding the infamous “active shoulder position.”

OHS VIDEO BY JAMES AND AUSTIN FROM REEBOK ONE.
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Workout:
20 Min Amrap of:

10 Loaded Squats- SEE OPTIONS
10 Ring Rows- PERFECT
10 Kettle Bell Swings
200 Meter Row

Loaded Squats: choose from any of these movements that will not only provide a challenging workout, but work on a weakness of yours…Light Overhead Squats, Kettlebell Overhead Squats (5 per arm), Barbell or Dumbbell Front Squats, Goblet Squats, or even Wall Balls.

Fitness Program Description

Performance

Friday 07-25-14

Strength & Skill:
Overhead Squats, build up to a tough single

Note: Feel free to use a rack if you plan to go heavy.

OHS VIDEO BY JAMES AND AUSTIN FROM REEBOK ONE.
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Workout:
20 Min Amrap of:

20 Overhead Squats 75/55
20 Pull Ups
20 Double Unders- MUST BE “UNBROKEN”

“Unbroken” Double Unders: The double unders MUST be performed unbroken. If you break at any point during your set, you must start over from the beginning.

Performance Program Description

Competitor WOD

Friday 07-25-14

Competitors:
Workout (AM):
1 PC + 3 HPCs, build to a max of the complex
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Workout (AM):
1 Round for time:

50 pistols- alt every other
30 Hang Power Cleans 225/155
2000 Meter Row
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Workout (PM):
3 Rounds for time:
25 Power Snatch 75/55
25 Bar Facing Burpees

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 07-24-14

STRENGTH:
A1. 5 x 5 Front or Goblet Squats to a box
*Build in weight while maintaining good form
A2. 5 x 20 sec. Side Plank Holds
B. Agility Ladder

WOD:
7 minute AMRAP
1 Rope Climb / Rope Pull
30m Farmers Carry
3 Front Squats
then…
Row 3 minutes for calories
then…
7 minute AMRAP
7 KB swings
7 Dips

Recent Blog Posts

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The Now
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Masters WOD

Sunday 07-20-14

24 Min EMOM of:

Tire Flips 6-8 Light/4-5 Heavy
Strict Press 8-10
Ring Dips 8-10/P-Bar Dips 6-8 (Perfect)
Stone Carry 50M

For the stone carry, use a variety of holds (right shoulder, left shoulder, front carry, etc.) throughout the workout.


Kids WOD

Thursday 07-24-14

WARMUP: CrossFit Baseball! Single- 5 Box Jumps, Double – 5 Push ups, Triple – 5 Squats, Home Run – 3 Burpees

SKILL WORK: Hang Power Cleans & Push Press

WOD: AMRAP
Run
Tarzan Swing
Plank Walks
Hang Power Cleans
Push Press

GAME!!!!!