Tag

Episcopal High School

26 April 2017

26 April 2017 Warm-up:  3 Rounds:  10 Inchworm Burpees, 20 Double Unders Strength:  Power Clean – 5,5,3,3,1,1,1 (Estimated 15 Minutes) WOD: “Terrible Two-somes” With a partner only one person working at a time: Run together with Med ball around the block (20/14) 100
Read More

25 April 2017

25 April 2017 Warm-up:  1,000m Row, 3 rounds, 30 Double Unders, 20 Walking Lunges, 10x Push up Strength: Back Squat: 4×5 @86% WOD: 1-2-3-4-5-6 -Run to W. Alabama – 6-5-4-3-2-1 Hang Squat Clean (115/85) Pull-up (ARX is Bar MU on Way up, Ring MU on Way down) Cool Down: 3 Rounds: 
Read More

24 April 2017

24 April 2017 Warm-up:  2 rounds: 400m Run, 1:00 Handstand Hold/Walk practice, 10x DB Front Raise, DB Lateral Raise. Strength: Strict Press: 4×5 @ 86% WOD: 14 min. AMRAP: 6x Clean & Jerk (115/85) 8x Air Squats 10x Deadlifts (115/85) 12x Sit up (GHD is ARx) Cool Down: 100x Mountain
Read More

22 April 2017 – “Happy 10th Birthday Morgan!!!!”

22 April 2017 – “Happy 10th Birthday Morgan!!!!” Warm-up:  4 Rounds:  22 Mountain Climbers, 20 Air Squats, 7 Burpees WOD: Teams of 2 AMRAP in 22 min 400m Medicine Ball/Slamball AHAP Carry (all partners run, switch of bag as needed) 60 Box Jumps (24/20) 60 Overhead Sq
Read More

21 April 2017

21 April 2017 Warm-up:  Eastside Lap, 5 Wallballs at every size (4-6-8-10-12-14-16-20-25-30) Strength:  Squat Clean – 5-5-3-3-1-1-1-1-1 (Estimated 15 Minutes) WOD: 3 rounds for time: 7 C2B 7 Thrusters (95/65) 7 DUs (14 Singles) 7 T2B 7 Thrusters (95/65) 7 DUs (14 Singles) Cool D
Read More

20 April 2017

20 April 2017 Warm-up: Eastside Lap then , 4 rounds of “Cindy” – 5 Pull-ups, 10 Push-ups, 15 Air Squats Strength: Front Squat: 4×5@84% WOD: 15 min. AMRAP: 5x Power Clean (135/95) 6x Shoulder to Overhead (135/95) 7x Box Jump (30”/24”) Cool Down: 3 Rounds:  1:00 Plank on/off
Read More

19 April 2017

19 April 2017 Warm-up: W Alabama Run, then 3 rounds: 250m Row, 5x Renegade row, 10x Burpees Strength: Bench Press: 4×5@84% WOD: 12 minute EMOM: 5x Deadlift (Bodyweight) Max DB Thrusters AHAP Every Other Minute Max sit ups Every Other Minute. At Minute 12, Head out to W. Alabama for a
Read More

18 April 2017

18 April 2017 Warm-up:  500m Row, then 20-16-10: DB Snatch ( comfortable weight), Push up Strength: Strict Press: 4×5@84% (Esimated 15 Minutes) WOD: 10 min. AMRAP: 200m Sprint to Audley and Back 11x KB Swing (55/35) *4 min. Rest. 10 min. AMRAP: 250/200m Row 11x Goblet Squat (55/35) Co
Read More

17 April 2017

17 April 2017 Warm-up :2 rounds: Block Run, 15x Wall Ball, 30x Double Under, 10x Goblet Squat with Wall Ball Strength: Back Squat 4×5@84% WOD: For time, 18-15-12-9-6 reps: Wall Ball Burpee Pull up *30 Double Under after each set. Cool Down: 2 Rounds:  24 Hollow Rocks, 12 Super Mans &n
Read More

15 April 2017 – “Bunny Beatdown!!! Happy Easter from AllSport CrossFit!!!”

15 April 2017 Warm- up:  Run to JITB, 30 DUs, Run to Audley, 20 DUs, Run to End of Parking Lot, 10 DUs. Teams of 2: (One Person working at a Time) 80 Calorie Row 60 Burpees over Bar 40 Squat Cleans (135/95)* 80 Box Jumps (24/20) 40 Power Cleans (135/95)* 60 Burpees 80 Calorie Row *Wei
Read More