Warm-up 2 rounds of 200m Run 20 Squats 20 Push-ups then… Mobility Strength Back Squat Work to weight in sets of 5,4,3,2 Add 5# to last weeks weight Then do 3 rounds of 1,2,3 reps WOD 12 Minute AMRAP 1,1…2,2…3,3… Burpee Box Jump (30, 24) C2B Pull-up Comments comments
Warm-up 400m Run Practice Handstand Walk or 10-15 Handstands Mobility Strength Shoulder Press 5-5-3-Max-3-5-5 55%/5, 65%/5, 75%/3, 85%/Max Reps Then back down WOD Fight Gone Worse 3 Rounds for Reps Barbell Thruster Double Under Burpee KB Swing (53#, 35#) Air Dyne or Rower (Calories) 1 min at each station, continuous clock, 1 min rest after each round. Record Total Reps Comments comments
Warm-up 400m Run 50 Squats 30 Push-ups Mobility Strength Find 1RM Snatch WOD “Randy” 75 Power Snatches for Time (75#, 55#) Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. Comments comments
Warm-up 400m Run 50 Double Unders 10 Pull-ups 400m Run Mobility with bands Skill Rope Climb and Kipping Pull-ups WOD 3 Rounds for Time: 800m Run 4 Rope Climbs (5:1 Pull-up Conversion) (Wear long socks) 25m Sled Push (90#, 45# on sled) Throw Dodgeball through tire. (If you miss on your throw 20 Burpee penalty) Comments comments
We have about 12 people competing in a team WOD at CrossFit SanTan if you anyone wants to come cheer us on! Starts at 8AM Comments comments
Warm-up 800m Run 30 Squats 20 Push-ups Mobility Strength Push Press 3x3x3x3x3 WOD 3 Rounds For Time: 10 Shoulder to Overhead (135, 95) 25 Push-ups 50 Squats Comments comments
Warm-up 400m Run 50 Double Unders 20 Toes 2 Bar Mobility Strength Back Squat Work to weight in sets of 5,4,3,2 Add 5# to last weeks weight Then do 3 rounds of 1,2,3 reps WOD 15 Minute AMRAP of 25 Double Unders 10 Pull-ups 15 KB Swings (70#, 35#) Comments comments
Sorry everyone but we have to cancel the classes for Tuesday. We filled up the BodPod from 9AM-9PM! Due to the sensitivity of the Pod we can not have classes going on. Regular class times will resume on Wednesday. If you are signed up for the BodPod and the time you have does not work message Coach Derrick and he can try to switch your time with someone else. 480-540-6821 Comments comments
Warm-up 800m Run 10 Strict Pull-ups 30 Squats 20 Lunges Mobility WOD “Kelly” 5 Rounds for Time: 400m Run 30 Box Jumps (24,20) 30 Wall Balls (20#, 14#) Comments comments
Team WOD 8AM Do not forget to sign up for the BodPod! We only have a few spots left. www.arizonabodpod.com Comments comments
