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WOD: Chipper
Row 500 Meters
25 Box Jumps 24/20
Run 400 Meters
25 Deadlifts 185/135
25 Double Unders
25 Pull Ups Chest 2 Bar Men/ Chin over Bar Women
25 Wall Ball 20/14
25 Kettlebell Swings 53/35
25 Burpees
CrossFit Hot Springs |
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Warmup: Run 400 Meters, any mobility you need and light/reduced loads of the following movements
---------------- WOD: Chipper Row 500 Meters 25 Box Jumps 24/20 Run 400 Meters 25 Deadlifts 185/135 25 Double Unders 25 Pull Ups Chest 2 Bar Men/ Chin over Bar Women 25 Wall Ball 20/14 25 Kettlebell Swings 53/35 25 Burpees
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Set aside Sunday, August the 4th if you can. CrossFit Hot Springs lake outing, out on Lake Ouachita. Jennifer Sorenson and her husband have a houseboat they keep at Mountain Harbor (H dock). More details to come but hopefully many of you will be available that Sunday. Quite a few of you have ski and or wakeboard boats. The more boats the better.
Warmup: Line drills and agility outside, squat mobility/prep, after the back squat you'll warmup to the weight you'll use for the squat cleans ------------ Strength: Back Squat or Front Squat 5 x 5 reps @75%...yes...this is 75% of 90% of your 1 rep max ------------ WOD: 8 Rounds for time 5 Squat Cleans 135/95 250 Meter Row 1 Rope Climb Strength: Shoulder Press 4 x 12 reps - find a very challenging weight - last set you should barely get 12 reps off (This is just like the squats from last Wednesday) ----------- 3 Attempts Max Reps Tactical Pull Up - (Strict Pull Up w/ 1 second hold on top w/ chin over bar) YouTube video below... ------------ WOD: For time 12-9-6 Push Press 145/95 Chest 2 Bar Pull Ups Warmup: Line Drills, Squat and Front rack positioin prep -------- Strength/Speed: Deadlift8 Round EMOM - 3 Reps @50% ----------------- WOD: 8 Rounds for time 5 Front Squats 135/95 5 Bar Over Burpees * You guessed it Mike Gibson...NO Rack! Class times are 8 AM, 9 AM and 10 AM tomorrow...Saturday the 13th.
5 stations static/dynamic aspect to each stations. Reps only count while partner is in hold. This 2 person team WOD lasts a total of 24 minutes. 4 minutes of work with a :30 transition time between stations. You and your partner are going for max reps and you may begin at any of the stations. Top of push-up / pull-up Top of Deadlift hold 185/125 / ball slams 30#/20# Front Plank (forearms) / Double Unders Hang from pull up bar / Thruster 45/33 Handstand Hold / Wattage Row Don't let anything confuse you...Cory will explain/demo for everyone in the morning. Warmup: Line drills, any mobility you need and lighter movements of most everything in the WOD ----------- WOD: “Dirty 30” 30 Calorie Row 30 Wall Ball 20/14 30 Box Jumps 24/20 30 Sit Up to Stand Up 30 Perfectly Vertical KB Swings 70/53 30 Stiff Leg KB Deadlifts 70/53 30 Knees 2 Elbows 30 Push Ups 30 Calorie Row Scheduled off day of course and there'll be no "Open Gym" time tomorrow.
Warmup: Run 400, Squat Prep (if doing front squat...do front rack mob as well)
------------ Strength: Back Squat or Front Squat 4 x 12 reps - find a very challenging weight - last set you should barely get 12 reps off. (For those that did the last strength cycle, you should be able to look at your #'s and have a pretty accurate idea of what weight to use.) ------------ 4 Rounds for time: Run 400 Meters 25 Unbroken Back Squats 95/65 Try your best to go unbroken. Many of you will not even need a squat/press stand. This way you won't have the temptation of putting the bar in the rack and resting. Warmup: Run 800 Not for time, Squat and Overhead Mob, Handstand holds
------------ Strength: Shoulder Press 8 Round EMOM - 3 Reps @50% ------------- WOD: 10 Rounds of “Cindy” for time. For those that don't know..."Cindy" is normally an AMRAP for 20 minutes. Today...you'll just do 10 rounds as fast as possible. 5 Pull Ups 10 Push Ups 15 Air Squats |
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