 HAPPY SATURDAY!!!! TODAY IS SPRING CLEANING DAY! Check out our STORE for our new exclusive shirt and discounted prices on ALL winter wear. Warm Up: -PVC Stretch -20 Air Squats -15 Push Ups -10 Pull Ups -5 Minute Calorie Row WOD#1: Circuit Training. Each member takes turns doing the movements. Switch after each exercise is completed. Teams of 2 30 Minute AMRAP
and so until the 30 minute time limit is up. COOL DOWN: -1 mile jog/run
0 Comments
 THURSDAY This Saturday, we will be releasing a new shirt for SPRING TIME. Also, new lower prices on ALL winter wear. For more details, check out the website HERE Warm Up: -PVC Stretch -Practice Deadlifts with bar to get form down -2 Rounds
WOD#1: 21-15-9-15-21
COOL DOWN: 10 X 10
 ANNOUNCEMENT COMING TOMORROW!!!!! Warm Up: -PVC Stretch -3 rounds
WOD#1: Push It Up!!! Strength. Go hard as many reps and rounds as possible for 14 minutes. 14 minute AMRAP (95/65) WOD#2: Endurance. Every minute on the minute, do said movement. Rest when you need to, but try to get to a set number in your head and then rest the rest of the minute. The idea is to typically go the full minute and then move on to the next movement, but if you need to build to it, go for it. 18 minute EMOM
Cool Down: Cardio
 MONDAY. Warm Up: -PVC Stretch -Leg Stretch 2 Rounds: 10 Air Squats 10 Jump Squats 10 Box Jumps WOD#1: SQWATTTTTSSSSS. Back Squat
Front Squat
Overhead Squat 3 minute AMRAP with 45lb BAR. WOD#2: Conditioning FOR TIME
COOL DOWN: 3 Rounds 100 Jump Ropes 50 Mountain Climbers  FRIDAY = 19.5 Here is the LAST CrossFit Open workout. It's been fun and challenging, but that's what life's all about. Enjoy! HERE is an example of 19.5 Workout 19.5 RX: 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups 95# for Men/65# for Women Time cap: 20 minutes Scaled: 33-27-21-15-9 reps for time of: Thrusters Jumping pull-ups 65 for Men/45 for Women Time cap: 20 minutes  THURSDAY Warm Up: -PVC Stretch 2 Rounds
WOD#1: Strength. FOR TIME
COOL DOWN: TABATA (20 seconds ON/ 10 seconds REST)
 Tuesday. Warm Up: -PVC Stretch -Resistance Band Stretch WOD#1: STRENGTH. 5 Rounds-FOR TIME
WOD#2: ENDURANCE. LADDER-FOR TIME
*****DOWN AND UP******** COOL DOWN: CORE. 10 Rounds
 Happy Monday! BACK FROM SPRING BREAK..... I Did manage to do the CrossFit Open WOD 19.4 on Friday, so if you haven't done it, DO IT!. 19.4= For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men snatch 95 lb. Women snatch 65 lb. Time cap: 12 minutes ***SCALED is 65 for men/45 for women and instead of doing muscle ups, you do pull ups. WARM UP: -PVC Stretch -2 ROunds
WOD#1: Strength. 4 ROunds
WOD#2: Conditioning 21-15-9 FOR TIME
COOL DOWN:
 CROSSFIT OPEN 19.3, check the demo video out HERE WOD: CROSSFIT OPEN 19.3 For time: (RX)
MEN-50-lb. dumbbell, 24-in. box WOMEN-35-lb dumbbell, 20-in. box Time cap: 10 minutes For time:(SCALED)
MEN-50-lb. dumbbell, 24-in. box WOMEN-35-lb dumbbell, 20-in. box Time cap: 10 minutes  WEDNESDAY- Warm up: -PVC stretch -20 Devil Presses WOD#1: Arms -Dumb bell set= 3 sets x 15 reps (Super Set)
-Barbell Set = 2 sets x 20 reps (Super Set)
-Bodyweight= 1 set x failure
WOD#2: 2 Rounds FOR TIME
COOL DOWN: TABATA 8 Rounds-20 seconds ON/10 seconds OFF
|
Matt Hernandez:
|
