Tag

Squats

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
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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
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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
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14 April 2017

14 April 2017 Warm-up:  Eastside Lap, 3 Rounds:  20 Mountain Climbers, 10 Air Squats, 5 Burpees Strength: Barbell Complex – 1-1-1-1-1-1  (Estimated 17 Minutes) Deadlift – Hang Squat Clean – Thruster – Back Squat – Rack Jerk (Increasing in Weight Each Roun
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13 April 2017

13 April 2017 Warm-up:  Run to W. Alabama, 3 rounds: 25m Duck Walk, 12x Goblet Squat with 3 second pause at bottom. Strength: Front Squat: 4×5@82% WOD: 5 rounds for time: 200m Run to Audley 10x Kettlebell Swing (70/53) 15x Slamballs (40+/25+) – alternate the KBs with a “fr
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12 April 2017

12 April 2017 Warm-up:  Row:  500/400/300/200/100 Jump Rope: Singles: 50/40/30/20/10 Push-ups: 15/12/9/6/3 Strength: Bench press: 4×5@82% WOD: 8 min. AMRAP: 10x Power Clean (135/95) 30x Double Unders (60 Singles) 10x Back Squats (135/95) 30x Double Unders (60 Singles) -Right into- 100
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Welcome Stephen G. to the AllSport Team!

We’d like to welcome Stephen G. to the AllSport CrossFit Training Team! He will be participating in classes the next couple weeks and shadowing Logan and David.  We look forward to having him as part of our AWESOME AllSport Team!   CrossFit Level 1 Trainer CPR certified For
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11 April 2017

11 April 2017 Warm-up:  3 Rounds: Block Run, 2x Wall Walks, :30 max DB Push Press, :30 DB hold overhead. Strength: Strict press: 4×5@82% Work Capacity: 15 min. Ascending Ladder: Wall Ball (20/14) Toes to Bar Box Jump (24/20) When you make it through the 10’s, take a lap around t
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10 April 2017

10 April 2017 Warm-up: 800m Run, 21-15-9: Wall balls, Burpees, Slam Balls Strength: Back Squat: 4×5@82% WOD: 5 sets: In 2:00 complete: 4x Deadlift (275/205) Max Bar Facing Burpees (Rounds 1,3,5) Max Sit-ups (Rounds 2,4) – GHD is ARx Score is weight for Deadlift, plus TOTAL Reps
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8 April 2017