by Steve La | Jan 28, 2022 | Uncategorized
WOD Warm-up2 Sets200m Run40′ Bear Crawls (20′ forward/20′ backwards)10 Alternating Push-up Pike Toe Touch3 Wall Walks or 5 Inchworms StrengthPush Press: 2 Sets (building) – 4/4/3/3/2Tempo: 30X1 Rest 2-3 minutes between sets ConditioningIn Teams...
by Steve La | Jan 27, 2022 | Uncategorized
WOD Warm-up3 Sets10 Calorie Bike10 KB RDL (18-44#)40′ Single Arm KB OH Carry (switch arms at 20′)10 KB Goblet Squat Strength1 + 1/4 Back Squat: Warm-up, then 3/3/2/2Rest 2-3 Minutes between sets. ConditioningCrossFit Games Open 21.3 RX (For Time) –...
by Steve La | Jan 26, 2022 | Uncategorized
WOD Warm-up24 Calorie Bike*every 6 Calories, perform 3 Burpee Broad Jumps (4 rounds) – try to make them more explosive per round Dynamic Warm-up/Stretches ConditioningFor Time:10-8-6-4DB Devil’s Press (35/20)*8/6 Calorie Bike After Each Set Rest 90 Seconds...
by Steve La | Jan 24, 2022 | Uncategorized
WOD Warm-up30 Calorie Row 2 Sets10 Sumo Stance DB DL (pause at bottom)5e/leg Box Blast Off15sec Contralateral Single Arm Single Leg Ring Row Hold (e/side) (1) https://www.youtube.com/watch?v=O3pmXUqgsU4(3) https://www.youtube.com/watch?v=63_VT-8TxV8 StrengthSegmented...
by Steve La | Jan 23, 2022 | Uncategorized
WOD Warm-UpBike 2 Minutes into PVC Pipe Warm-up 2 Sets6 Russian Baby Makers (pause 1sec at top&bottom)6 Burpee Broad Jumps12 Alternating Quadruped Shoulder Taps Russian Baby Makers: https://www.youtube.com/watch?v=3zStm0AgbNgQuadruped Shoulder Taps:...
