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10.30.2017

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CrossFit Initiative - CrossFitWOD(00:00 -20:00) 2 rds 200m run 20 Single Unders/Double Unders 15 Air Squats 10 Cossack Squats 5 each side 3-2-1 Spiderman and Reach Walkout to Push-up Barbell Warm Up 5 Good Mornings 5 Back Squat 5 Elbow Rotations 5 Strict Press 5 RDL 5 Front Squat ______________________________Instruction/Set…

10.27.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) 500m Row 3 Rounds 10 GHD Sit-ups 10 Hip Ext. 10 Cal. Bike. (5 Cal. slow 5 Cal. Fast) 3 Rounds 5 Kip Swings 3 Push-ups 1 Handstand w/ :05 hold ______________________________Strict HSPU(15:00 - 35:00) 7 Sets Unbroken Strict HSPU at 30% Max SHSPU Rest…

10.26.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) 2 Rounds Row :40 Slow :20 Fast 5 ATYT’s 5 Push Ups 5 PVC Pass Throughs 5 PVC OHS Barbell Warm Up 5 Good Mornings 5 Back Squat 5 Elbow Rotations 5 Snatch Grip Behind the Neck Press 5 Muscle Snatch 5 Overhead Squat ______________________________Instruction/Set…

10.25.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) Row :40 Slow :20 Fast Walking High Knees down Walking Quad Stretch back Row :40 Slow :20 Fast SideShuffle down SideShuffle back Row :40 Slow :20 Fast 20 Double unders 10 Air Squat 5 Jumping Air Squat ______________________________WOD(15:00 - 60:00) One running clock with 45…

10.23.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) 3 Rounds Row :40 Slow :20 Fast 8 Push-ups 8 AbMat Sit-ups 8 PVC OHS Barbell Warm Up 5 Good Mornings 5 Back Squat 5 Elbow Rotations 5 Strict Press 5 RDL 5 Front Squat ______________________________Front Squat/Back Squat Set up/Warm up(15:00 -30:00) 2 Rounds Not…

10.21.2017

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CrossFit Initiative - CrossFitWOD(00:00 -20:00) Roughly 50m Walking High Knees 50m Jog 50m Walking Quad Stretch 50m Jog 50m SideShuffle 50m SideShuffle Other side Into 400m Run Moderate pace to start and finish fast 3-2-1 Spiderman and Reach Walkout to Pushup/Upward Dog/Downward Dog 1 Round 10 GHD Sit-ups 10 Hip…

10.20.2017

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CrossFit Initiative - CrossFitWOD(00:00 -15:00) 500m Row Start slow, Finish Fast. Coaches: Walk Athletes through all of the following Gymnastics movements. ______________________________Gymnastics(15:00 - 30:00) 15 Minute Clock (3 x 5 Minute Intervals) The following is not for score. Quality over Quantity here. Minutes 00:00 - 05:00 Practice kicking up to…

10.19.2017

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CrossFit Initiative - CrossFitWOD(00:00 -15:00) 500m Row 3-2-1 Spiderman and reach Walkout to push-up 2 Rounds 5 Box Jumps (You pick height) 10 GHD Hip Extension Barbell Warm Up 5 Good Mornings 5 Back Squat 5 Elbow Rotations 5 Strict Press 5 RDL 5 Front Squat______________________________Deadlift Warm up (15:00 -…