I get asked from time to time “Why Individual On Ramps?” Why we have always been and will continue to do our intro program as one on ones is a loaded question. It’s for so many reasons, so brace yourself for a long answer. Prepare...
https://www.youtube.com/watch?v=f71Zb0J7QfM Warm Up: Old Man +Wrist Mob :12 Lat Jumps :12 HPCL& Press :12 BSQ :12 Burpees x4 Strength: Every :15x16 2 TnG PCL/J (L-M) "Handle It" 5 KB DL 5 KB Cleans 5 KB Jerks 5 KB Thrusters R-Side, then L-Side (L-M) 40 DUs 5RFT At-Home Version: 5 DB DL 5 DB Cleans 5 DB Jerks 5 DB Thrusters R-Side, then L-Side (L-M) 40 DUs 5RFT ...
Warm Up: Old Man Warm up :15 Plank series x4 :15 JJ/ASQ/Reaching/J Sqt x4 "Avant" 4min Window 30/20 Cal Row 15 BW Lungster 15 V-Ups Max Rep Box Jumps 1min Rest X5 *Step down from box jumps At-Home Version: 4min Window 200m Run 15 BW Lungster 15 V-Ups Max Rep Box Jumps 1min Rest X5 ...
Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 Plank Series “Big Floyd” 800m 25 DL (135/95) 25 Burpees 800m 25 Sq CL (135/95) 25 Burpees 800m 25 PP (135/95) 25 Burpees 800m 25 Cluster (135/95) 25 Burpees “Big Floyd” is a CrossFit WOD named after George Floyd, an unarmed man who died from a Minneapolis police officer kneeling on...
Warm Up: Rowling -10 Frames -Burpee for every Meter over/under "Happy Hour" 40 Cal Row 30 1-Leg V-Ups 20 Box Jump 4RFT At-Home Version: 600m Run/ 100m Swim 30 1-Leg V-Ups 20 Step ups 4RFT ...
https://youtu.be/DpOcALGNuz8 Warm Up: 150m Row 5 RDL (empty barbell) 5 ASQ 5 Jump Downs 5 Push Ups 5 Burpees 7mins Strength: Every :30 x10 1 Full Clean "Rack Work" :30 DBL KB FSQ (L-M) :15 1H/1L KB Hold :30 Rest :15 1H/1L KB Hold :30 Alt KB Row :15 DBL FR Hold :30 Rest x3 At-Home Version: :15 HS Hold :30 ASQ :15 Rest x9 ...
Warm Up: Old Man Warm Up :12 Lunge-R :12 Lunge-L x4 :12 Hollow Hold :12 Superman x4 Vaughn Warm Up Strength: E2M-10min 5 DL @ same weight Midline Cardio: 21-18-15-12-9-6-3 Ski AKBs (M) Sit Ups -FT- At-Home Version: 21-18-15-12-9-6-3 DUs (x2 reps) AKBs (M) Sit Ups -FT- ...
Warm Up: Banded Pull aparts 10 Lat bar jumps 3 Burpees 10’ Mini Band Side Steps 5 ASQ 5min AMRAP "Assistant Chief" 3:00/1:00 x5 2 PCL/J (M) 4 Push Ups 6 ASQ At-Home Version: 3:00/1:00 x5 2 HSPUs 4 Burpees 6 ASQ ...
Warm Up: 150m Row 30 Single Unders 10 ASQ 20 Bicycles 6min AMRAP WOD: Every 2 Minutes-Alt 75 DUs 400m Row 200m Run x4 At-Home Version: 5k Run ...
https://www.youtube.com/watch?v=GXw9BF1Z4Dw Warm Up: Old Man :15 JJ :15 KB PP :15 Goblet Squat :15 RKBs x4 "It's Complicated" 12 Box Jumps 200m Run 1 Arm KB Complex: *R+L 5 Bent over Rows (in Split sqt) 5 Presses 5 Reverse Lunges 5 Snatches 24min AMRAP (M) At-Home Version: Same -KB/DB/Barbell/5 gal bucket ...
https://www.youtube.com/watch?v=gUeb2m14E-w Warm Up: 150m Row 5 RDL (empty barbell) 5 ASQ 5 Jump Downs 5 Push Ups 5 Burpees 7mins Strength: Every :90 x7 DL+CL+FSQ+J “W….T…..H….” 250m Row 10 Wall-less WB 10 Erg Pikes 10min AMRAP At-Home Version: 200m Run 10 Jump Sqts W/vest or Object 13 V-Ups 10min AMRAP ...