your results...

CrossFit Lite 23/12/16

Warmup: Partner chest passes band pull aparts in between and squat mobility Ankle stretches Lift: 6 rounds: 6 Thrusters 12 band pull aparts 25 med ball passes to a partner (step into it, keep neutral spine) WOD: 21-18-15-12-9-6-3 Push press with dumbbells Situps

Read More

231216

Strict press 3×5, Push press 3×3, Push jerk 3×1 EMOM x5: 20 Heavy Russian swings 3 Rounds for time: 15 Dead-lifts @155/103, 30 Air squats

Read More

221216

AMRAP in 5 min: 1 TGU R., Lower to shoulder + 5 squats, 5 Push press, 1 TGU L., Lower to shoulder + 5 squats, 5 push press, Rest 2 min AMRAP in 10 min: 10 Snatch, 10 Bar facing burpees, Rest 2 min AMRAP in 5 min: 20 Plank

Read More

CrossFit Lite 22/12/16

Warmup: 10 minutes: 5 shuttle runs 10 goblet squats 10 kb swings 5 shuttle runs Stretch calves 30 seconds/side Lift: 5 rounds: 6 deadlifts 12 glute marches WOD: 4 minute AMRAP: 10 deadlifts 10 jumping pull-ups Rest 4 minutes 3 minute AMRAP: 10 burpees 10 kb swings Rest 3 minutes

Read More

211216

Dead-lift 5-3-2 x 2 waves Weighted box step-ups 3×6/s 4 sets: Barbell strict press x6-8 reps (4s down), 30s rest, Strict chin-ups x6-8 reps (1s @top, 2s down), 30s rest, 30s Face pulls, Rest as needed

Read More

CrossFit Lite 21/12/16

Warmup: *Gentle, easy pace in warmup: 5 minutes: 5 down dogs / plank 5 cal bike 5 minutes: 5 wall hinges 5 ring rows 5 air squats 5 minutes: 5 calories ski erg 10 steps bear crawl Technique / Strength: 3 rounds: Supinated Body Row x 8-12 Band Pull-Aparts x

Read More

201216

3 min on, 3 min off x6: 1. Ski/Bike/Row 2. 10 KBS, 6 Burpees 3. Ski/Bike/Row 4. 10 KB Thrusters, 6 Toes to bar 5. Ski/Bike/Row 6. 10 Pull-ups, 12 Overhead walking lunge steps

Read More

CrossFit Lite 20/12/16

2 rounds: 1 – Deep lunge holds (like a spider-man hold) for 1 minute/side. Keep back knee on abmat. 2 – Pigeon hold (on back) for 1 minutes/ side (Stand up, shake it out after) 3 – Ankle stretches 1 minute/side 4 -10 banded squats (orange bands) WOD: 15 minute

Read More

191216

EMOM x8: 1 Power clean, 1 Full Clean, 1 Jerk @80% Weighted chin-up 2 waves of 5-3-2 5 Rounds, alternating with a partner: 5 DB Hang squat cleans, Lunge 50′ – Build

Read More

CrossFit Lite 19/12/16

Gymnastics Warmup: Wrist, elbow, arm circles High knees Butt kickers Low bear crawl High bear crawl Inchworms with pushups WOD: Alternate: 30-20-10 Ski-Erg Pulls 15-10-5 Hollow body rocks Alternate: 30-20-10 Box step overs 15-10-5 Handstand pushups from a box – EVERYONE from a box Alternate: 30-20-10 Burpees with the pushup

Read More

SEARCH for more Posts

START Today

Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.