Warm Up: 150m Row 5 Narrow Squats 5 Wide Squats 5 Normal Squat 5 Glute bridges 5 Push Ups with shoulder taps 7min Strength: E2Mx7 1 BSQ "Primal Instincts" 20-2 DBL KB DL Push Ups -FT- ...
Warm Up: Old Man 20 Butt Kickers 10 High knees 10 Reaching spiderman 5 Inchworks 5mins "Jer-icho" 1k Row 1 Mile Run 200 DUs (400 singles) -FT- Strength: Post WOD::30/:30x6 Weighted plank At-Home Version: 5k run ...
Warm Up: Old man :15 Lat Bar Jump :15 DL :15 HPCL :15 BSQ X4 Strength: E2M x5 3 DL "212 Degrees" OTM-16min 20 DB SN (L-M) 16 Lateral Box Step Overs 10 PCL (M-H) 10/8 Bike Cal At-Home Version: Sub 30 DUs for bike ...
Warm Up: :15 Plank :15 Push Ups :15 Squat Hold :15 ASQ X4 Banded Pull Aparts Strength: E2M x5 3 Strict Press+2 Push Press+1 Jerk "Rubble" 3min AMRAP 10 Body Rows 10 Push Ups 3min AMRAP 8/8 Commando Rows(L-M) 8 Two Push Up Burpee 3min AMREP 3 DB CL/J (L-M) 3 Burpees 3min AMREP Max Sit Ups At-Home Version: Same DB/KB interchangeable ...
Warm Up: 4 Push Ups 10 Lat Bar Jump 4 Down Dog Toe Touches 4 DL 4 FSQ 7mins Wrist Mobility "Buy, Buy, Buy" 5:00 AMRAP Buy-In: 45/35 Cal Row 30 DUs 15 FSQ (L) 5:00 rest 5:00 AMRAP Buy-In: 35/25 Cal Row 30 DUs 10 FSQ (L-M) 5:00 rest 5:00 AMRAP Buy-In: 25/15 Cal Row 30 DUs 5 FSQ (M) 5:00 rest At-Home Version: Sub: Row for 400m run 300m run 200m...
Warm Up: :15 Butt Kicks :15 High Knees :15 ASQ :15 Push Up X4 :12 Superman :12 Hollow Hold x4 "Abbate" 1 Mile Run 21 PCL/J (155/105) 800m Run 21 PCL/J (155/105) 1 Mile Run -FT- At-Home Version: Substitute: 50 Plate G2OH for PCL/Js ...
Warm Up: Old man 10 Leg Swings 5 Wide inch worms 10 ASQ 5/5 Pulsing Split Squats 5min Strength: :30/:30 x6 Weighted Plank "Smells Like Teen Spirit" 30 ASQ 30 Sit Ups 30 DUs 5RFT *OTM-4/2 Bike Cals *Sub Bike for Ski ...
https://www.youtube.com/watch?v=W5LwdhNC1OY Warm Up: 20 Pass Throughs 5min TGU Burgner warm up PVC- then barbell Strength: Every :90 x7 3 HPSN "You Can't Touch This" 5R/5L Kneeling Press 20 Side Kick Throughs 5Rds 10R/10L Split Stance Rows 10R/10L Push Presses in Split 5Rds 10 Explosive DL (Or Jump Squat)-reset after each rep 5R/5L Hip to Halo 5R/5L Push Up to Front Step 3Rds -FT- (with 1...
Warm Up: 150m Row 5 Narrow Squats 5 Wide Squats 5 Normal Squat 5 Glute bridges 10 Swimmer Kicks 7min Strength: E2M x5 3 BSQ "Barbie Girl" 500m Row 16 Pistols 16 Tuck Ups 15min AMRAP At-Home Version: 400m Run 16 Pistols 16 Tuck Ups 15min AMRAP ...
Why Val? What we do is hard. CrossFit is hard. Losing weight is hard. Making proper food choices is hard. Committing day after day for years is hard! But that's exactly what Valerie has done. She came to point in her life where she decided the...