Tuesday, 2 December, 2014
Workout of the Day: MWOD: Anterior Compartment Smash (2 Min each, Pg 264) Single Leg band distracted flexion with external rotation bias (2 Min each,... Read More
Max Effort Chest
Main Event: Shoulder press: 80% x 5 x 5 50% x amap x 3 Accessories: cuban press x 15 x 5, https://www.youtube.com/watch?v=yiGNewVNbZY heavy barbell rows x... Read More
Teens: 1 December, 2014
Warm Up: Run 400m –> Tabata (2 cycles each): Sit Ups, Push Ups, Squat Jumps, Mountain Climbers Skill: Kettle Bell Swing Workout: AMRAP... Read More
Kids: December 1, 2014
Warm up: Mixed Tabata Skill work: Broad jumping for Distance WOD: AMRAP in a given amount of time of 5 KB Swings 7 Broad jumps... Read More
In December, the Kids Skill Focus is JUMPING
So much of what we do in CrossFit, in Sports, and really in life (especially when you are a kid) is improved by proficiency in... Read More