Monthly Archives: June 2017

Warm-up   10 Knee Hugs (Alternating legs) 10 Quad Stretches (Alternating Legs) 20 Walking Lunges (Alternating Legs) 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats Skills / Strength   5 sets (1:30 rest)…

Mobility Warm-up   3 Rounds for Quality 10 Frankenstein Kicks 10 Air Squats 10 Arm Circles Forward 10 Arm Circles Backward 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength   Skills / Strength Rest Day WOD   “Cindy” 20:00 AMRAP 5 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee…

Mobility Warm-up   1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400m Jog 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength Skills/Strength Rest Day   WOD   2 X 7:00 AMRAPs (7:00 Rest between AMRAPs) 3-6-9-12-15-… Deadlifts  (Men: 185lb / Women:…

Mobility Warm-up   Use Skills / Strength as you warm-up today. Skills / Strength   15:00 of Pose Running Drills http://www.crossfitendurance.com/run WOD   5 X 5:00 Rounds Max Set of Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows *400m Run as Active Recovery You will perform a set of as many pull-ups as you can do…

Mobility Warm-up   10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 10 Front Squats (Just the bar) 5 Squat Cleans (Just the bar) Fitness Level Substitution: Power Clean and then a Front Squat or just a Power Clean. Skills / Strength   10 X 1:30 Rounds 2 Squat Cleans (For Skill) Fitness Level Substitution: Power Cleans Perform 20 squat cleans…

Mobility Warm-up   10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell. 1:00 left-legged Couch Stretch 1:00 right-legged Couch Stretch 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom-stick or a band.  Do not attempt with a barbell. 20 Jumping…

Mobility Warm-up (After Skills / Strength Section Today)   3 Rounds for Quality 5 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 15 Air Squats Skills / Strength   10:00 Practice Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows WOD   5 Rounds 1:00 Max Reps of Butterfly Pull-ups  Fitness Level…