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Fitness Baldwin County

Training for Week 5.1.2017 – 5.6.2017

5.1.2017 A. 16 Minutes to Build to a 5 Max Thrusters from the Rack B. CFG Open WOD 11.6/12.5 7 Minute AMRAP of 3 Thrusters (100/65) 3 C2B Pull Ups 6 Thrusters 6 C2B Pull Ups 9 Thrusters 9 CtB Pull Ups 12 Thrusters 12 C2B Pull Ups Etc… 5.2.2017 For Time: 20 Deadlifts (225/155) 10 Later
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14.3

Main – CrossFit W1: Warm-up (No Measure) 2 rounds: Run 400 Meters 1 x BB Yoga -then- 2 x200 meter Runs (increasing Pace) Ensure you get your Heart Rate Up. Str: Deadlift (Build to Heavy 2rep in 12-15 minutes. (NO PR) ) Ideally follow the Rep Scheme (or slightly heavier than 14.3
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3.8.14

Main – CrossFit W1: Warm-up (No Measure) In 20 minutes Complete: 1 Mile Run. -then- 21-15-9 Wall-Ball Burpee Metcon (AMRAP – Reps) Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 8 SDHP *** 8 RING DIPS** From 3:00-6:00 2 rounds of: 10 SDHP 10
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3.1.2014 We Bring March in!!

Main – CrossFit To Lessen the load on the box and the movement of athletes, Performance Level will start the warm-ups after the Teams are complete with the WOD. This gives the coaches time to hop in on the WOD. ***Choose Team or Performance. To choose Performance, you must do it
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6.26.2013

Read This: “We Are Fitness. We Are a Family”   Main – CrossFit Warm-up (No Measure) 3x 200m run 10 burpees 10 pull ups Power Clean (7 x 1) Metcon (Time) 21-15-9 SDHP Front Squat (105/75)
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1.31.2013 – Comp Style Revisted

WOD: The clock will run for 30 minutes 2 minute Max Effort Push Ups (0:00-2:00) Rest 1 Minute (2:00-3:00) 7 Minute AMRAP (3:00-10:00) 800m Run Max Effort Burpees in Time remaining Rest 1 Minute (10:00-11:00) 2 Minute Max Effort Abmat Sit Ups (11:00-13:00) Rest 1 Minute (13:00-14:00) 7
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