Strength: Floor Press 4×8 WOD: 20 Min AMRAP 10 HSPU 20 KBS (70/55) 30 ABMAT Sit Ups 40 Double Unders Shoutouts: Greg C Bday, Tomorrow Ron M Bday Box News: None Schedule/Event News: April 23, 2016: Battle Of the BAEs CrossFit Comp April 23, 2016: Autism Awareness Swim-a-thon April 30th, 2016: SteelFit Qualifier: Come Support […]
Strength: Back Squat, 3×6 @80%, Every 2 min WOD: 21 Min EMOM Min 1: 10 OHS (115/75) Min 2: 10 Pull Ups Min 3: 15 Wall Balls (20/14) 7 rds Shoutouts: Box News: None Schedule/Event News: April 23, 2016: Battle Of the BAEs CrossFit Comp April 23, 2016: Autism Awareness Swim-a-thon April 30th, 2016: SteelFit […]
Strength:S2O, 3×3, Every 2 min, Find 3Rm WOD: 18 Min AMRAP 6 S2O (135/95) 9 DL 12 Box Jumps (24/20) Shoutouts:Eugene Bday Box News: None Schedule/Event News: April 23, 2016: Battle Of the BAEs CrossFit Comp April 23, 2016: Autism Awareness Swim-a-thon April 30th, 2016: SteelFit Qualifier: Come Support Kevin, Sky, Casey, Zach, Kaitlin, Jenna, […]
Strength: Bentover Row, 4×8, Every Min WOD: 10RFT 5RFT of: 5 Burpees over Rower 7 Toes to Bar 9 Calorie Row 12 Min Cap Everyone Rests 1 min 5RFT of: 5 Burpees 7 Toes to Bar 9 Cal Bike 12 Min Cap 7 athletes start on one part, 7 athletes start on the other part. […]
Strength: Clean + Front Squat Complex, 1 clean + 5 Front Squats. 4 sets total. Every 2:30 (0,2:30, 5:00, 7:30) WOD: AMAP Intervals 10 Rounds of 30 seconds of LSLS (see below) 30 seconds rest 30 seconds HRPU 30 Seconds rest add the reps from the LSLS and HRPU together for a score in each […]
Bootcamp Run Tire Flip Handstand Hold/Plank Rope Slam Dips Goblet Squat Def Push Up TRX Row Gliders Squat Thrusts Assault Bike 30:20, 30:20 2x, 20:20 Shoutouts: Julie D 2 year anniversary, Lorraine Bday Box News: Want to Improve your skills? Click Me This Sunday @ 9:30am Ladies Power Hour Begins: https://isabellafitness.com/ladies-power-hour/ Schedule/Event News: April 23, 2016: Battle Of […]
Strength: Floor Press, 4×8, Every 90 seconds WOD: Fight Gone Bad (4 movements this time) Rower Floor Press KBS Slam Ball 1 Min rest Then 5 RNFT 10 Hollow Rocks 25 ABMAT Sit Ups Shoutouts: Happy Bday Adel, Tomorrow: Julie D 2 year anniversary, Lorraine G Bday Box News: Want to Improve your skills? Click Me This Sunday […]
Strength: Back Squat, 5×5, 80%, Every 90 seconds WOD: For Times Part 1: 800m run 21 Back Squats (155/115) (racks may be used or not) 15 Cleans (155/115) 9 Shoulder to Overheads (155/115) 10 min cap 5 min rest Part 2: 400m run 21 Front Squat (135/95) 15 Clean and Jerk (135/95) 9 Rope Climbs […]
Strength: Snatch, EMOM, 3 reps @ 80%, 6 Rounds (0,1,2,3,4,5) WOD: AMRAPs x 3 5 min AMRAP of: 15 Power Snatches (75/55) 30 Double Unders 3 min rest 5 min AMRAP of: 10 Power Snatches (95/65) 45 Double Unders 3 min rest 5 min AMRAP of: 5 Power Snatches (115/75) 60 Double Unders 3 min […]
Skill: HSPU – EMOM (set a number of reps for yourself) 7 Rounds (0,1,2,3,4,5,6) WOD: 20 Min AMRAP 20 HRPU 20 Box Jumps (24/20) 15 Pull Ups 10 HSPU Shoutouts: Box News: Want to Improve your skills? Click Me This Sunday @ 9:30am Ladies Power Hour Begins: https://isabellafitness.com/ladies-power-hour/ Schedule/Event News: March 25th, 2016: Friday Night Lights April […]
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