IMG_0600
Leave a Comment

Part #1

5 rounds of:

40 seconds on and 20 seconds off of either airdyne or rower.  Score is total calories

Part #2

30-20-10

Burpees

Shoulder to overhead (75/45)

Walking lunges with no weight (if you are counting each leg than you need to count the reps as double, 60-40-20)

IMG_0600

IMG_2354
Leave a Comment

Part #1

10 minute EMOM

3 Front Squats @ 65% or 1RM (focus on keeping weight on your heels, knees out, elbows up and driving fast out of the hole)

Part #2

10 Minute AMRAP

5 Front squats (135/95)

10 Box Jumps (24/20)

15 Weighted sit ups (26/18, use kettlebells and keep them as close to your chest as possible)

IMG_2354

HELEN!!!!
Leave a Comment

Back to an old goodie today:-)

After warm up we will spend a little extra time on mobility.

Benchmark WOD: Helen

3 rounds:

400m run or 500m row (if it’s dark please row for safety)

21 Kettlebell swings (53/35) all the way above your head if flexibility allows for it

12 Pull-ups (can always modify with supine rings rows)

HELEN!!!!

HELEN!!!!

 

IMG_3199
Leave a Comment

PART 1.

Deadlift: Weight is building, build to a heavy 3 rep( 85%)

5×3

PART 2.

EMOM for 20 minutes:
Min 1: prowler down and back
Min 2: 5 Thrusters 115/75 RX 135/95 ADV
Min 3: 12/10 calorie row
Min 4: 10 push UPS

IMG_3199

Leave a Comment

Complete the following for time:
150 wall balls 20/14#
120 kettle bell swings 53/35 RX
60 pull UPS
50 burpee box jumps 20/14 inches
70 row or airdyne for calories

In partners of two, only one person can work at a time. You may plot up reps however you like.

Cascade CrossFit

Cascade CrossFit