by luciano | Oct 31, 2014 | Workout of the Day
Come dressed in your costume if you like… It better be good! Pre Class Warm up: 3 Rounds 10 Russian Swings 10 Goblet Thrusters (goblet squat but press the bell overhead at top) Run 200m “Halloween” AMRAP 31min: 31 Box Jumps (24/20) 31 Pull-ups...
by luciano | Oct 30, 2014 | Workout of the Day
Part 1: 20 mins Squat (Back or Front) 5RM 2 x 5 @ 85% of 5RM Or 20 rep squat program Then 3 x 20 Back Ext Part 2: 12 minutes on the clock: Row 2000M AMRAP 8 kettlebell swings (32/24kg) 4 handstand...
by luciano | Oct 29, 2014 | Workout of the Day
Pre Class WU: 3 Rounds 20 Arch Rocks 20 Hollow rocks 20 Plank Ups In Class WU: Snatch Progressions Part 1: 3 RFT: 25 GHD Sit-ups (2 x abmat) 50 Lunges 75 Dubs 10 min transition Then Part 2: 5 Rounds AMRAP 3 Min 3 Hang Power Snatch (115/75) 6 Toes to Bar 9 Box Jumps...
by luciano | Oct 27, 2014 | Workout of the Day
Pre-Class Warm-up: 3 Rounds 45 sec dubs (or dub attempts) 15 sec rest 45 sec singles 15 sec rest In Class Warm Up: Clean Progression Jerk Progression Part 1: EMOM 10 mins 3 Power Cleans + 1 Split Jerk @70% of 1RM CLN Part 2: CrossFit Mainsite WOD: With a continuously...
by luciano | Oct 26, 2014 | Workout of the Day
Be sure to get in and find your “Squat” 5RM as this will be your starting point for a 20 rep Squat Program we will start next Monday November 3rd. This will be a 9 week program where we will squat twice a week. We will throw a twist in as you will need to...
