by Steve La | Jun 29, 2022 | WOD
WOD Warm-upLXB Smash: Traps/Pecs/Delts/T-Spine 2 Sets5 Blackburn Stretch12 Alt Scorpion Twists10 Dive Bomber Push-ups12 Alt Tripod w/ Overhead Reach Strength(Pressing strength and stability)5-6 Sets to build up to a 5RM on Close Grip Bench Press (shoulder width apart)...
by Steve La | Jun 24, 2022 | WOD
WOD Eva Strong Eva Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade...
by Steve La | Jun 23, 2022 | WOD
WOD Warm-up3 Sets for Intensity (get HR up)10/8 Calorie Bike20′ Long Step Lunges15 Banded Pull-aparts10 Banded OHS20sec Hanging Tuck Hold Banded OHS: https://www.youtube.com/watch?v=uEqTjbbtwxgHanging Tuck: https://www.youtube.com/watch?v=B3gtmd0Upng...
by Steve La | Jun 22, 2022 | WOD
WOD Warm-UpGeneral Dynamic Warm-up/Stretch Strength3-4 Sets1.1.1.1 Mixed Grip Weighted Pull-up (full ROM each rep)*6-8 Dips (21X1) or Negative Dips (3101)10 Glute Bridge DB Floor Press *pronated pull-up, mixed grip (2x), supinated – as heavy and strict as...
by Steve La | May 30, 2022 | WOD
WOD Warm-upBanded Stretch (Upper/Lower) 2 Sets12/10 Calorie Row5 Cat Cow Stretch5e/arm DB Snatch + Windmill StrengthPush Press: 5 Sets, building each set (T&G Reps)Reps: bar/10/8/6/6/6 ConditioningAMRAP in 12 Minutes:15/12 Calorie Row15 Abmat Sit-up12 KB Sumo High...
by Steve La | May 24, 2022 | WOD
WOD Warm-upDynamic Stretches:Spiderman w/ TwistShinbox GoodmorningsFrog StretchTripod w/ Overhead Reach 2 Sets10 Hang Muscle Clean5 Tempo Front Squat (22X1)5 Tall Cleans Clean Progression StrengthPower Clean6 Sets (building in weight)Reps: 3, 3, 2, 2, 1, 1 (NOT...
