Archive for the ‘ Crank CrossFit ’ Category

FRI.: TEAM WOD’S THROW SOME SLED PULLS = AMAZING…!

WARMUP: DYNAMIC WARMUP STRENGTH: FRONT SQUATS 5-3-1 (START @ 70% OF 1RM (ONE REP MAX)) WOD (WORKOUT OF THE DAY): TEAM WOD FOR TIME 2-3 PEOPLE PER TEAM 30 MIN. CAP 800 METER SLED PULL M 90, 75, 60 / W 55, 45, 35 75 OHS (3 PEOPLE PER TEAM ADD 25 MORE REPS) 80 SIT UP GET UP PASSES [ READ MORE ]

THURS.: MET-CON’S 4 LIFE!!

WARMUP: 400 METER RUN / 20 PUSHUPS WOD (WORKOUT OF THE DAY): ON-RAMP FOR TIME 25 MIN. CAP 21-15-9-3 KB AMERICAN SWINGS KB THRUSTERS BOX JUMP MOD-BURPPES WOD (WORKOUT OF THE DAY): LEVEL 1 FOR TIME 25. MIN. CAP 21-15-9-3 KB AMERICAN SWINGS THRUSTERS M 115, 95, 75 / W 65, 55, 45 BOX JUMP MOD-BURPPES COOL DOWN: REST FOR TOMORROW’S SLED PULLS [ READ MORE ]

WED.: HUMPY DAY -) (YES IT’S A CYCLOPS SMILEY FACE)…!!!!

WARMUP: DYNAMIC WARMUP STRENGTH: BACK SQUAT 5-3-1 (START WITH 70% OR 1RM (ONE REP MAX)) WOD (WORKOUT OF THE DAY): ON-RAMP 25 MIN. CAP 4 MIN. AMRAP FOLLOWED BY 1 MIN. BREAK 5 TIMES 50 METER BACK PEDAL (PLEASE BE CAREFUL) 10 FLOOR PRESSES M 53, 44, 35 / W 26, 18, 13 20 KB AROUND THE BODY PASS (EACH SIDE [ READ MORE ]

TUES.: MET-CON DEADLIFTS AND SQUAT CLEANS!

WARMUP: 25 SQUAT JUMPS SKILL WORK: KIPPING PULLUP WOD (WORKOUT OF THE DAY): ON-RAMP FOR TIME 30 MIN. CAP 14, 13, 12, 11, 10………1 KB DEADLIFTS M 60, 53, 44 / W 44, 35, 26 MED-BALL CLEANS M 20 / W 10 MOD-PUSHUPS / PUSHUPS WOD (WORKOUT OF THE DAY): LEVEL 1 FOR TIME 30 MIN.CAP 10, 9, 8, 7, 6……1 DEADLIFT M 225, [ READ MORE ]

MON.: THE START TO A AMAZING WEEK!

WARMUP: 5 MIN. JUMP ROPE STRENGTH: FRONT SQUAT 5-3-1 (START WITH 70% OF 1RM (ONE REP MAX)) WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS FOR TIME 30 MIN. CAP “1/2 KELLY” 200 METER RUN 15 BOX JUMPS 15 WALL BALL SHOTS WOD (WORKOUT OF THE DAY): LEVEL 1 5 ROUNDS FOR TIME 30 MIN. CAP “KELLY” 400 METER RUN 30 BOX JUMPS 30 WALL BALL [ READ MORE ]

SUN.: BEACH DAY?!?!

ENJOY THE WEEKND CHILDREN BE SAFE AND SEE YOU ALL TOMORROW! [ READ MORE ]

SAT.: LET’S GET IT CHILDREN.

WARMUP: DYNAMIC WARMUP WOD (WORKOUT OF THE DAY): FOR TIME 30 MIN. CAP 21-18-15-12-9-6-3 KB LUNGES (EACH SIDE 42, 36, 30…..) HSPU / MHSPU MOUNTAIN CLIMBERS (EACH SIDE) COOL DOWN: REST AND ENJOY THE WEEKEND! [ READ MORE ]

FRI.: TGIF CHILDREN….!

WARMUP: 15 MOD- BURPEES STRENGTH: 5-3-1 BACK SQUATS (START WITH 70% OF 1RM (ONE REP MAX)) WOD (WORKOUT OF THE DAY): ON-RAMP AMRAP (AS MANY ROUNDS AS POSSIBLE) 25 MIN. CAP 20 KB AMERICAN SWINGS M 35, 26 / W 18, 13 30 MED-BALL SITUPS M 20 / W 10 20 MOUNTAIN CLIMBERS (EACH SIDE) WOD (WORKOUT OF THE DAY): LEVEL [ READ MORE ]

THURS.: MET-CON 2!!!

WARMUP: SHORT DYNAMIC WARMUP SKILL WORK: 5-10 MIN. REVIEWING KIPPING PULL UPS WOD (WORKOUT OF THE DAY): ON-RAMP FOR TIME 30 MIN. CAP 1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1 OPTIONAL 9 AT THE END IF TIME PERMITS SHOULDER PRESS M 65, 55, 45 / W 35, 25, 15 SQUAT JUMPS WITH [ READ MORE ]

WED.: THERE’S NO “I” IN TEAM

WARMUP: 3 MIN. JUMP ROPE / 10 AIR SQUATS WITH 2 SECOND PAUSE AT BOTTOM OF SQUAT STRENGTH: 5-3-1 FRONT SQUATS (START WITH %70 OF 1RM (ONE REP MAX)) EXAMPLE M 50, 100, 150, 200 / W 25, 50, 75, 95 WOD (WORKOUT OF THE DAY): TEAM WOD 2-3 PEOPLE PER GROUP 3 ROUNDS FOR TIME  OPTIONAL [ READ MORE ]



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