-Please note during this busy December our Saturdays are programmed which precludes being able to offer our traditional 9am Saturday workouts.-
Coach Fauer resumes this Saturday, December 14.
Buy In: Tabata Row. 25 reps- GHD situps, air squats, push ups, hip bridges w/light weight(shoulders on bench),band pull aparts.
Mobilize shoulders. Consult MWOD poster for pressing/dips.
for time complete 2 rounds of:
Row 25 calories
25 box jumps
25 kb swings
25 ball slams
post time to comments.
Buy In: 20 reps- weighted hip bridges (from the bench- use a med-ball or sandbag), reverse lunges (10/side),
KB swings, L-sit "pulses" from a seated position on the floor.
Mobility work- frog stretch, couch stretch, banded hamstring stretch, pigeon, hip flexor pvc smash
Front Squat warm-up reps 3-5 sets of progressive loading, then-
Front Squat 10 reps@90+%
Buy In: 12 reps (per side) reverse lunges, band face pulls, band pull aparts, scap jacks, dumbbell external rotation.
Bench Press- 10 reps@heavy %
Dead Hang Pullups 30 reps
Band Tricep Pushdowns 50 reps
Behind the back barbell wrist curls 100 reps load this if possible, striving for max pump. Oh snap! Just got my boy's name locked in- Max Pump! That's tight!
Break up as you need to. Get your work done.
Don't forget to come run Saturday.Meet at the gym- 10:00am in costume- STOKED TO INFINITY-AND BEYOND!
Buy In: 25 Hip bridges (no external load). Tabata Row.
Mobility- barbell triceps smash and barbell trap smash.
copied and pasted from games.crossfit.com:
5 Power cleans (100#women/145#men)
10 Toes to bar
15 Wall balls (20lbs to 10' target)
post total rounds and name suggestions for our baby (projected due date-June 23).