STRENGTH
BACK SQUATS
1-1-1-1-1-1-1
Every 3 Minutes
WOD
"Full Court Press"
30 Box Jumps (24/20)
30 Goblet Squats (53/35)
30/20 AirBike Calories
20 Box Jumps (24/20)
20 Goblet Squats (62/44)
20/10 AirBike Calories
10 Box Jumps (24/20)
10 Goblet Squats (70/53)
10/5 AirBike Calories
--FT--
...
WOD
"Mixed Emotions"
20 Minute AMRAP of...
STRENGTH
FRONT SQUATS
1-1-1-1-1-1-1
Every 3 Minutes
WOD
2000m Row
--FT--
...
WOD
"Conga Line"- Teams of 3
150 Wall Balls (20/14)
150 Snatches (115/85)
150 Bar Facing Burpees
150 Box Jumps (24/20)
--FT--
...
STRENGTH
DEADLIFT
3-3-3-3-3
Every 3 Minutes
WOD
"Confused Cardio"
16 Minute AMRAP of:
5 Front Squat (185/125)
50' Sled Push (200/135)
400m Run
...
STRENGTH
Muscle Up Review
WOD
"Functional Pump"
OTM- 10 Minutes
Odd: 1 Rope Climb
Even: 3 Muscle Ups
rest 3 Minutes then...
WOD
CROSSFIT.COM 190416
1000m Row
50 Strict Pull Ups
1000m Row
100 Push Ups
1000m Row
150 Air Squats
--FT--
...
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...
STRENGTH
FRONT SQUATS
3-3-3-3-3
Every 3 Minutes
WOD
13 Minute AMRAP OF...
WOD
"Ra-ce Nic"- Partners
"Full Grace"
30 Squat Clean & Jerks (135/95)
"Short Nicole"- 20 Minutes
Max Set Strict Pull Ups
200m Run
"Randy"
75 Power Snatches (75/55)
--FT--
...