WARMUP: 10 lunge steps alternating / 5 wall climbs / 10 Push ups
SKILL: PVC pipe stretching and movement drill. Build up complex weight
WOD: For time 100 Curtis P's (50/40kg). Curtis P. is a complex of 1 Power Clean, followed by a front rack lunge step left and right, then finished with a push press. Cap time: 35 min
COOLDOWN: Foam rolling
NOTES: You have to work in a consistent pace, don't burn everything you got in the first minutes, 3 or 4 per minute is a good reference.
WARM UP: NO warm up, just the explanation and scaling options for the workout.
WOD: Murph for time - 1 round around the block / 100 Pull ups / 200 Push ups / 300 ASQ / 1 round around the block. Cap time: 55 min
NOTES: If you want to do Murph RX do not break up the sets, 100 pull ups first before you move to the Push ups and ASQ. If you want to scale do this in 10 rounds of 10 pullups/20 pushups/30 ASQ.
WARM UP: Bring Sally Up/Down ASQ and Push ups
SKILL: Pipe warm up drill and Snatch Drop, Snatch balance with bar. Prepare Snatch weight for the workout.
WOD: for time and max weight - EMOM 5 Hand release pushups and complete 100 Squat Snatches in the remaining time. Time cap: 25 min.
COOL DOWN: Foam rolling and mobility work
NOTES: The Squat Snatch is a very technical movement, it takes many years to perform the movement perfectly, therefore the recommendation is to take a light weight and be safe.
WARM UP: 6 min: 10 Tuck jumps / 10 ASQ / 10 Sideways mountain climbers / 10 Lunge steps / 10 Sit ups.
SKILL: 15 min stretch with band and practice all movements with PVC pipe.
WOD - CROSSFIT TOTAL
Know your numbers!! Your Goal To Is Find Your One Rep Max
Shoulder Press 1-1-1
Back Squat 1-1-1
Dead Lift 1-1-1
COOL DOWN: Stretching
We will have a new and improved weekly schedule starting from June 1st.
A lot of members told us they would like to be able to come to the box at Sunday and do a WOD, so we made this possible!
Unfortunately Friday wasn't that popular, so we are decided to close on Friday from June 1st.
We added MOBILITY to the schedule on Sunday 11 am. A special class dedicated to Becoming a Supple Leopard. You will learn how to prevent and rehabilitate common injuries, quickly fix inefficient movement patterns, problem solve for pain and dysfunction, fix poor mechanics that rob power.
STRONGMAN on Saturday moved from 12pm to 11 am.
The 10am WOD on weekdays changed into an OPEN GYM hour. Also 8am on Tuesday is OPEN GYM hour. Remember OPEN GYM is still all hours we are open!
We also added a 7am EARLY BIRD WOD on Tuesday.
WARMUP: Run around the block (1 km)
STRETCH: leg (squat) and shoulder specific.
WOD: For time - 50 Lunge steps (alt) / 25 CTB pullups / 50 Box jumps / 25 TU(or 50 DU/150SU) / 50 Supermans / 25 Ring dips / 50 KTE / 25 Wall ball shots (20/14lb) / 50 Abmat situps / 5 Legless rope climbs. Cap time: 28 min
COOLDOWN: Foam rolling
NOTES: Scaling the CTB pullups is done with a low bar (not with bands). Rope climbs are scaled to Rope descents. Try to finish the workout around 20-25 min.
