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The Hollow Body Rock

The Hollow Body Rock          Common movements in CrossFit that we encounter in almost every WOD are toes to bar, kipping pull ups, chest to bar and so much more alike which involves a great deal of core strength, stability, and flexibility. However that’s not something everyone has… and a great way […]

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Friday October 28, 2016

Crossfit lite @12pm Double Partner Jackie: 2 rounds with one partner working at a time: 1000m row 50 thrusters (35/45) 30 pull ups (jumping pull ups to scale) —————————– CrossFit Class 5×1 Hang Squat Clean (2 sec hold Pockets) + 1 Hang Squat Clean (2 sec hold at mid patella + 1 Squat Clean (2sec […]

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Thursday October 27, 2016

CrossFit Lite Class @7:00pm 30 box step ups 30 jumping pull ups 30 KB swings 30 walking lunges 30 knees to elbows 30 banded good mornings 30 push press 30 wall balls 30 burpees 30 double unders ——————————————– CrossFit Class  10min EMOM 3-5 Strict HSPU -Then- 7 Rounds 1 Legless or 2 rope climbs 40 […]

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Wednesday October 26, 2016

CrossFit Lite@12pm ! 1) 12 min Emom 12 Wall Balls 15 Ball Slams 10 Med Ball Rollups (roll back and up to standing postion) Then Partner workout 100 Med ball Squats 100 MB Sit ups (pass ball to each other) 50 each 100 Med ball Thrusters 100 MB Lunges ——————————– 5×3 Push Jerk (2sec Pause […]

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Tuesday, October 25, 2016

CrossFit Lite @8pm 4 rounds 30x Ball slams (30#/20#) 20x Burpees Row 400m then 100 Double Unders ———————————– CrossFit Class 15 Minutes Front Squat 7 seconds in bottom, 15 seconds in top Max, then 85% 3×3 15 Minutes 5 Sets 3 Strict Press + 3 Push Press + 3 Split Jerk 21-15-9 Thrusters 95/65 Pullups […]

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Friday October 21, 2016

CROSSFIT LITE @12pm For time Row 500ms 20x Pull-ups 20x Thrusters (75#) Row 400m 20x KB swings (53#) 20x Pull-ups 20x Box jumps (24 inch) 20x Thrusters Row 400m 20x Box jumps Row 500m CROSSFIT CLASS 20min Work up to a heavy Clean -Then- 2 Person WOD 60 Bench Press BW 1000m Row 40 Bench […]

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