by Angela | Jun 22, 2018 | WOD
METCON For time: “Team Helen” 3 Rounds w. a partner: – Run 800 Meters – 42 KBS (53, 35) – 24 Pull-ups Then right into, “Team Annie” 50-40-30-20-10 – Double Unders – Abmat Sit-ups EXTRA CREDIT Arms and Abs 3 rounds...
by Angela | Jun 21, 2018 | WOD
CROSSFIT KIDS IS COMING TO CROSSFIT LAKE NONA CrossFit Kids® introduces children to the Sport of CrossFit in a very educational and non-competitive way. The focus of this program is to keep children moving, to develop their motor pathways, and to expose them to a...
by Angela | Jun 21, 2018 | WOD
STRENGTH 6 min EMOM 2 Snatch 6 min EMOM 4 Speed Front Squats @ 65% METCON every 4:00 for 5 rounds 3 power cleans (155, 105) 9 lateral burpees over bar 150m Row Score = fastest round EXTRA CREDIT 100 banded leg curls ea. Leg 100 banded ab pull...
by Angela | Jun 20, 2018 | WOD
STRENGTH 10 min skill EMOM Pick 2 movements to practice METCON 5 rounds of 40 on/20 off Barbell rows, alternating grips (95, 65) Front rack reverse lunges (95, 65) Russian twists w/ plate (25, 15) Farmer carry (70, 53) *25m increments Single arm DB push press (split...
by Angela | Jun 19, 2018 | WOD
STRENGTH Strict Press 1RM Bent over barbell row 4×10 METCON “Lungs” For Time (20:00 Cap) 400m Run 21 wallballs (20/14) 21 burpees 400m Run 15 wall balls 15 burpees 400m Run 9 wall balls 9 burpees EXTRA CREDIT 50 banded tricep extensions 50 banded side...
by Angela | Jun 19, 2018 | WOD
STRENGTH *Post metcon as a finisher* 3 rounds of Single leg RDL x 8 ea. Leg Hammer curls x 8-10 20-30s hollow hold METCON 1) Heavy sled pull or push 5 x 50m Rest 60-90s 2a) wall facing handstand hold 5 x 15-30s 2b) toe to bar practice 5 x as many as you can...
