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CrossFit Lite 01/08/17

Warmup: foam roll lats and back stretch pecs and delts standing W’s with shoulders standing T’s with shoulders 8 minutes total: 20 SECONDS ON, 40 SECONDS REST: Slam ball jumps Plank Strength Circuit: 6 minute AEMOM: 10 Bench Tricep Dips 20 band pull-aparts 3 minutes rest 6 minute AEMOM: 15

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010817

Warm-up (20 min easy): 400m run, 10 KB Swings, 10 SD Box jumps, 400m Row, 2 TGU, 30s FLR 2 Rounds, 60s on, 60s off: 1. Bike 2. 30s KB Swings, 30s Double unders 3. Row 4. 30s DB Shoulder to overhead, 30s box jump overs (all the way over)

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310717

A1. Single arm DB Push press 3×6/s, no rest A2. Strict pull-ups 3xSubmax, Rest as needed B1. Push press 3-3 (Easy) 3-3-3-1-1-1 (Tough), No rest B2. 1-arm DB row x6/s C. 10 min: 1 arm DB Bench x8/side, 10 Around the worlds

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CrossFit Lite 31/07/17

Warmup: Burgener + Mobility Clean and Jerk Technique EMOM x 6: 1 clean pull 1 power clean 1 push press 1 push jerk WOD: 15 minute AMRAP: 15 calories 12 clean and jerks (power) 9 burpees

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CrossFit Lite 28/07/17

Warmup: Partner Med Ball throws Strength: Out of the rack: Building in weight 6 rounds: 1 Strict Press 2 Push Press 3 Push Jerk WOD: 20 minute AMRAP: Partner CINDY! Alternate rounds: 5 ring rows / pull-ups / kipping, jumping or banded 10 push-ups – use a box 15 squats

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280717

5 sets, building to light/moderate: Chinese 3 position clean and 3 position jerk EMOM x8: Power clean + Power jerk, Squat clean + Split jerk For time: 400m Run, 20 Burpee box jump overs, 400m Run, 20 Thrusters

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CrossFit Lite 27/07/17

Warmup: 1 minute ski / bike / row Alternating mobility & stability: Pigeons Groiners Down dogs to plank Glute bridges Deadbugs Strength: Give 5 minutes to warmup deadlift to start weight, can build through the sets, too: AEMOM x 10: Deadlift x 6 Banded good morning x 10 WOD: 12

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270717

Warm-up (20 min easy): 400m Run, 10 Groiners, 10 MB Squat cleans, 60s FLR, 400m Row, 10 Wall hinges, 5/5 KB Clean and press, 30s/30s Side plank Kipping handstand push-up progression 3 sets: AMRAP-1 strict HSPU right into AMRAP-1 Kipping HSPU 3 sets: 20 Hollow Rocks, 20 Superman rocks, 20

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CrossFit Lite 26/07/17

Warmup: 5 minutes ski / bike / row The last 10 seconds of every minute go hard! 1 min / side quad stretch 1 min / side calf stretch 4 rounds: Landmine Reverse Lungesx 6/side Glute bridge x 6 —->With 5 second hold @ top WOD: 3 rounds: 30 seconds

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260717

A1. 3×10/s Hip Hiker, No rest A2. 3×5/s Half kneeling windmill, No Rest B. OHS @22X1 2 waves of 3/2/1 – Second wave heavier C. 10-15 min: 8 Snatch grip dead-lift, 1 per side, DB complex (1 Power snatch, 2 Squat snatch, 3 OHS, 4 OHWL)

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