Mobility Mashup

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Mobility Mobility Mashup is an updated version of our Mobility class where we focus on preparing our body for a workout. We accomplish this by utilizing the movements of the WOD and mobilizing these specific areas in order to perform effectively during the WOD. Each athlete…

The 70’s

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Handstands Holds, Push Ups, Walks WOD: Conditioning 10 RFT: 7 Sumo Deadlift High Pulls (95/65#) 7 Front Squats 7 Push Jerks Finish: Midline Weighted Plank Holds 2 x 45 seconds[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2424" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Annie

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Barbell Complex Every 90 seconds for 12 minutes 3 Deadlifts 2 Hang Power Cleans 1 Push Presss WOD: Conditioning 50-40-30-20-10 Double Unders Sit Ups Finish: Midline L-Sit 2 x ME[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2417" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Mindy

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Bench Press 3 reps @ 70% 3 reps @ 80% AMRAP @ 90% WOD: Conditioning 20 min AMRAP 5 Chest 2 Bar Pull Ups 10 Ring Dips 15 Overhead Squats (95/65#) Finish: Midline 26 Barbell Roll Outs[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2391" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text…

12 Days of Fitness

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Pistols WOD: Conditioning The WOD will be a fitness surprise and the movements will be listed on the chalkboard. Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. For Example…

Armes & Legs

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill 300m Row for Time 30 sec Rest 300m Row for Time WOD: Strength Back Squat 3-3-3-3-3-3 Split Jerk 2-2-2-2-2-2-2 Finish: Midline Melody 32 (4ct.) Flutter Kicks/Sing Happy Birthday[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2381" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Bar 2 Bar

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Overhead Squats 5 x 3 WOD: Conditioning 20 min AMRAP 5 Snatches (135/95#) 10 Toes 2 Bar 30 Sec Rest Finish: Midline 30 sec Superman Hold 30 sec Hollow Hold 30 sec Rest Repeat[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2376" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"]…

Ring Pop

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Double Unders Technique & Efficiencies WOD: Conditioning 3 RFT: 200m Run 7 Push Press (50/35#) 14 Ring Rows Finish: Midline 75 Sit Ups for Time[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2372" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

narF

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Shoulder Press 5 reps @ 65% 5 reps @ 75% AMRAP @ 85% WOD: Conditioning 9 Pull Ups 9 Thrusters (95/65#) 15 Pull Ups 15 Thrusters 21 Pull Ups 21 Thrusters Finish: Midline 2 x 1 min Plank Holds[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2368" img_size="large" add_caption="yes" alignment="center"…

McGhee

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Snatch Complex 8 min EMOM 1 Power Snatch 1 Hang Snatch (Full Squat) 1 OH Squat WOD: Conditioning 30 min AMRAP 5 Deadlifts (275/185#) 13 Push Ups 9 Box Jumps Finish: Recovery Mobility[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2363" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]