Warm Up 4 rounds 5 pulls ups 10 push ups 15 squats Strength Bench press 5 sets of 5 Wod- 18 Minute Amrap a little rest from the weights…. this is a long time to be doing this. pace yourself 8 HandStand Push Ups 10 pulls ups 16 Pistols (8 each leg) 40 Double unders...Read More
Warm up- 8 minute bike or row then grab an empty bar and perform power snatches and overhead squats Strength 10 Minute EMOM 2 Power snatches 1 Overhead Squats *if you can’t perform a full overhead squat do 2 power snatches + 2 front squats. You will have to readjust your grip for the front...Read More
We are open from 8am to 11am. Running clock. Coordinate with your workout bros to start at the same time if you want. This is a hero WOD. “Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters The Yarnell Hill Fire was a...Read More
Warm Up- 50 pass throughs 3 rounds 10 Push ups 10 Pull ups strict Strength (see video at bottom please, you should watch the whole thing but the overhead movements start at 2:40) Every minute on the minute *** add weight for each MOVEMENT not each MINUTE Minute 0-4 Push press 4 reps 0,1,2,3,4 equals...Read More
Do you know anyone that wants to try crossfit??? send them this link! http://promo.odessastrong.com/foundationsoffer Warm up- 10 minutes of double under practice….. triple unders anybody???? Strength- Strict Press 3,3,3,3,3 Find a 3 rep max. 1000 Meter Row Buy In 21-15-9 Kb Swings Burpee Box Jumps Hand Stand Push Ups (sub.. dumbbell presses) Read More
Warm Up- 5,10,15 Pull ups, push ups, squats for 8 minutes Strength Deadlift 5,5,5,3,3+ Wod- For Time: 40/30 Bike Cals 800m Run 30 KB Swings (70/53) 20 Bar-Facing Burpees 40 Cal bike/row or another 800 run. Extra- 1. Run Conditioning Run 400×4 Rest 1:00 between sets 2. Gymnastics Conditioning (max time handstand holds x...Read More
Warm up- 1 mile run- 1600M row 10 Minutes bike Strength Push Jerk from the rack Sets of 3 Do at least 6 sets, keep going up until you find your 3 rep max WOD 5 Rounds: 10 Power Snatches (95/65) 10 Box Jump-Overs (24/20″)Read More
Warm Up Row 1500 or run a mile Strength- Clean and Jerk emom- 10 minutes Every minute on the minute perform 2 clean and jerks add weight as needed New members using lighter weight please perform 3 reps every minute Wod- 5 Rounds 7 Handstand Push Ups 25 Foot Walking lunge with dumbbells (busy classes...Read More
