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. Cash In…

Michel’le

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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 5 reps @ 65% 5 reps @ 75% AMRAP @ 85% WOD: Conditioning 4 Rounds of: 1 min ME Cal Row 1 min Rest 1 min ME Cal Airbike 1 min Rest 1 min Power Snatch (75/55#) 2 min Rest Finish: Midline…

Elizabeth

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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 Push Jerk 15 mins to find 1RM WOD: Conditioning 21-15-9 Cleans (Full Squat) Ring Dips Finish: Midline 60 Sit Ups for Time[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2351" 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]

Two Dozen

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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 Back Squat 5 reps @ 65% 5 reps @ 75% AMRAP @ 85% WOD: Conditioning 10 RFT 12 Burpees 12 Pull Ups Finish: Midline 10 Turkish Get Ups[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2346" 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]

Feeling Chipper

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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 Power Clean 15 mins to find 1RM WOD: Conditioning 30 Box Jumps 50 Jumping Pull Ups 30 KB Swings 30 Sit Ups 50 Walking Lunges 30 Push Press 30 Burpees 50 Squats 30 Double Unders Finish: Outlook Write down a goal for 2017[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image…

Row & Tow

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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 Deadlifts 5 reps @ 65% 5 reps @ 75% AMRAP @ 85% WOD: Conditioning 5 RFT 500m Row 7 Thrusters (135/95#) Finish: Midline 40 Kettlebell Twists[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2336" 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]

J.T.

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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 Rope Climbs Progressions & Efficiencies WOD: Conditioning 21-15-9 Handstand Push Ups Ring Dips Push Ups Finish: Midline 50 Sit Ups for Time[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2329" 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]

Squat Like it’s Hot

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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 15 - 20 mins to find your 1RM WOD: Conditioning Front Squats 3-3-3-3-3 Finish: Midline Tabata Up and Down Planks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2326" 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]

Power Forward

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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 Kettlebell Swings Focus on squeezing glutes and snapping the hips on the way up and pulling the kettlebell down as you load up. WOD: Conditioning 21-18-15-12-9 Power Snatch (95/65#) Wall Balls (20/14#) Knees 2 Elbows Finish: Midline 35 Windshield Wipers[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2322" img_size="large" add_caption="yes"…

CrossFit Total

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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]Strength Shoulder Press 1-1-1 Back Squat 1-1-1 Deadlift 1-1-1 The CrossFit Total is the sum of the best of three attempts at the Press, the Back Squat and the Deadlift. You may do as many warm up lifts as you like but may only take 3…