Tips from Coach
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Wednesday, May 2nd Partner WOD
Active Warm-up:
3-3-3-3-3
Front Squat
Workout:
"Murph"
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Tuesday, May 1st WOD
Active Warm-up:
Bottom Tabata Squats
Workout:
100 double unders
80 toes to bar
60 GHD situps
40 box jumps
20 HSPU
max unbroken dips
For time/dips. Record both numbers
Monday, April 30th WOD
Active Warm-up:
2-2-2-2-2-2-2
Power Cleans
Workout:
one-armed "Fran"
21-15-9
one-armed thrusters (45/35)
one-armed jumping pullups
alternate arms as needed
CFIE CrossFitters take on the GoRuck Challenge.
StrongFit Lifting Seminar
Saturday, April 28th
9am-1pm
Learn the Strongman movements safely under the instruction of certified instructors with over 15 years of Strongman experience and competing
Atlas Stones
Logs
Sandbags
Axle Bars
Farmers Walk Handles
Thursday, April 26th WOD
Active Warm-up:
60m handstand walk
for time
*modify with double crab walk or BWD bear crawl
Workout:
500m barbell carry/walk (135/95)
5-10-15-20-25-30... (continue this pattern)
burpees *every time the bar/plates touch the ground
Wednesday, April 24th REGIONAL WODs
Active Warm-up:
"Event 3"
10 1-arm snatches (100/70)
100m sprint
x 4 rounds
Workout:
"Event 4"
50 back squats (135/95)
40 pullups
30 shoulder-to-overhead (135/95)
50 front squats (85/65)
40 pullups
30 shoulder-t0-overhead (85/65)
50 OHS (65/45)
40 pullups
30 shoulder-t0-overhead (65/45)
Tuesday, April 24th REGIONAL WODs
Active Warm-up:
"Diane/Event 1"
21-15-9
deadlift (225/155)
HSPU
Workout:
"Event 2"
Row 2000m
50 pistol squats, alternating
30 hang cleans (225/135)
Our growing CrossFit family!
Monday, April 23rd WOD
Active Warm-up:
1-1-1-1-1-1-1
Turkish Get-up
Workout:
Death by
HANG SNATCH (95/65)