CrossFit Workouts

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Look at that flat back and neutral neck! Jake looks like a poster child for Single-Arm Dumbbell Rows!
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Apparently Gillian was born with the gift of making Thrusters not look like they’re the worst movement ever! Strength Four sets Push Press (4-6 reps @ 11X1) Push Press should not be linked today. Reset after each rep, and pause at the top of each rep Rest 90 seconds Dumbbell Walking Lunge (20 steps) Lunges should be unbroken each round Rest 90 seconds Conditioning Five rounds for time of: Run 400 Meters Unbroken Pull-Ups x Max Reps Overall time will go in WODify, total reps should be tracked in Comments. Aim to get at least 7-10 reps the first set of the pull-up variation, once athlete drops, set is over  
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CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Wendy got her squat on during the Wednesday class! Conditioning A- Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters (95/65 lbs) Aim to complete thrusters unbroken for at least 2 rounds. Rest 7 minutes B- Complete as many rounds and reps as possible in 7 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups DU Modification- 80 Single-Unders Rest 7 minutes C- Complete as many rounds and reps as possible in 7 minutes of: 20 Box Jumps (24″/20″) 10/5 Ring Dips Dip Modification- Matador or Box Dips  
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Mobility- 10:00-10:30am Jesse is back, and already crushing workouts. Strength Five sets Back Squat (3-5 reps @ 30X1) Aim to hit ~75-85% for final set of Squats Rest 60 seconds Single Arm Dumbbell Row (8-10 reps @ 2020) Ensure DBs come up to shoulders on rows, and no “kipping” Rest 60 seconds Conditioning Complete as many rounds and reps as possible in 10 minutes of: Deadlift x 1 rep Hang Power Clean x 1 rep Front Squat x 1 rep Push Press x 1 rep You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lb Bar cannot rest on ground after Push Press before Deadlift. Think of that part as “touch-and-go.”  
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CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Check out some of our mama’s-to-be at CFG!   Strength Four sets of: Weighted Pull-Up x 2-3 reps @ 21X0 Rest 15-20 seconds Strict Pull-Up x Max Reps @ 20X0 Rest 15-20 seconds L-Sit x 30-45 seconds (accumulated) Rest 2 minutes —————————————– Weighted Pull-ups Select the toughest  variation to get 3 pull-ups/ring rows Strict Pull-Up (Max reps) Aim for at least 5-7 reps that first set Conditioning In teams of two, complete four rounds for time of: 12 Dumbbell Renegade Rows (50/35#) 400 Meter Run Each partner should complete 12 Renegade Rows, but only one partner can work at a time. Split up the reps any way. Stay with your partner on the run.  
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