Monthly Archives: October 2016

Friday, October 21, 2016

Essentials Strength/Skill: Warm Up: Reverse V-Ups x 20 Band Pull a Parts x 15 Mini Band Glute Activation Series x 10 ea. Seated Elbow on Knee External Rotation x 10 ea. Overhead Med ball Tosses x 5 Strength: Skill: WOD: With … Continue reading

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Thursday, October 20, 2016

Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: WOD: 4 Sets For Reps 100 yard … Continue reading

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Wednesday, October 19, 2016

Essentials Strength/Skill: Warm Up: Side Plank Hold on Forearms x 30 Seconds Each Prone Isometric YTW Hold x 20 seconds ea. Seated Elbow on Knee External Rotation x 10 ea. Reverse Lunge with reach on slider x 5 ea. Standing Broad Jump … Continue reading

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Tuesday, October 18, 2016

Essentials Strength/Skill: Warm Up:2 Sets: PVC Snatch Complex Banded Triple Threat x 10 ea. Strength: 5 Sets: (Every 90 Seconds) 3 Position Power Snatch (Above the knee, below the knee, floor) Skill: WOD: 3 Rds For Reps:AMRAP in 5 Minutes: 10 Pull Ups … Continue reading

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Monday, October 17, 2016

Essentials Strength/Skill: Warm Up: Foam Roll IT and Adductors x 30 Seconds Turkish Get Up x 5 ea. Seated Cuban Press x 10 Cossack Squat x 10 ea. Split Squat Switch x 5 ea. Strength: Perform After WOD A1) 3 … Continue reading

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Saturday, October 15, 2016

Schedule Reminder:  We have a crazy weekend going on this weekend.  We have several teams competing today at the “Pound for Pound” competition at CrossFit Lodo.  Then on Sunday we have 2 more teams competing in the “Battle of the … Continue reading

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Friday, October 14, 2016

Essentials Strength/Skill: Warm Up: Reverse V-Ups x 20 Band Pull a Parts x 15 Mini Band Glute Activation Series x 10 ea. Seated Elbow on Knee External Rotation x 10 ea. Overhead Med ball Tosses x 5 Strength: 5 Sets: Power … Continue reading

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Thursday, October 13, 2016

Essentials Strength/Skill: Warm up:3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: WOD: 4 Rds For Time: 21 KB Swings … Continue reading

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Wednesday, October 12, 2016

Essentials Strength/Skill: Warm Up: Couch Stretch 1 Minute each Jump Rope x 1 Minute Side Plank Hold on Forearms x 30 Seconds Each Prone Isometric YTW Hold x 20 seconds ea. Bar Taps x 8 Kneeling PVC Banded Straight Arm Pull Downs … Continue reading

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Tuesday, October 11, 2016

Essentials Strength/Skill: Warm Up: 2 Sets: PVC Snatch Complex Banded Triple Threat x 10 ea. Strength: 5 Sets: (Every 90 Seconds) 3 Position Power Snatch (Above the knee, below the knee, floor) Skill: WOD: A) AMRAP in 5 Minutes: 10 Toe to … Continue reading

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