by Steve La | Aug 1, 2022 | WOD
WOD Warm-up2 Sets12e/side Side Plank Thread the Needle16 Alternating Quadruped KB Pull Through10 e/side Half Kneeling KB Waiter’s Press (2) https://youtu.be/WQyNCzqNqso(3) https://youtu.be/CGmXT5SfgJI StrengthEMOM x 12 Rounds (6 Sets) – building as ableOdd...
by Steve La | Jul 26, 2022 | WOD
WOD Warm-upLXB/Foam Roll: Glutes/Quad/Hips/T-Spine PVC Pipe Warm-up -> Clean Progression StrengthClean ComplexEvery 2 Minutes x 5 Rounds (10 Minutes)1 Clean + 1 Paused Hang Clean (2sec below knee) + 1 1/4 Front Squat *total of 3 full squats ConditioningEMOM x 12...
by Steve La | Jul 21, 2022 | WOD
WOD Warm-up2 Sets10e/leg Single Leg KB Deadlift (rig assisted)15e/side KB Side Bends40′ e/arm Single Arm KB Overhead Carry (2) https://youtu.be/rLy3w99jtdQ Strength6 Sets (2 Warm-up Sets, 4 Working Sets)4 Tempo Deadlifts (3111)Rest 2 Minutes between each working...
by Steve La | Jul 7, 2022 | WOD
WOD Warm-up(Optional) Psoas Smash (2 Minutes) Dynamic Warm-up/Stretching 2 Sets200m Run10 BB Sumo Stance Goodmorning12 Alternating Skater Squats20sec e/side Prone Single Arm Plank Strength6 Sets (2 Warm-up Sets, 4 Working Sets)6 Tempo Deadlifts (3111)Rest 2 Minutes...
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...
