CrossFit Lite 22/09/16

Bridge Run 2 Rounds 10 dowel hinges front rack and squat mobility 3 Rounds: 10 Double KB Swings 2 Min Max effort 3 minute rest 3 Rounds 10 Front Squats 2 Min max effort 3 minute...

Bootcamp Monday, July 11th

3 Rounds 30 Seconds work/30 seconds rest -rest 2 minutes after each round- Shuttle Runs Lunges with Medball raise Skipping Thrusters Calories Medicine ball Twists Burpees Mountain Climbers Tabatta Hollow Body and...

Bootcamp, Friday June 24! BEACH DAY!

Friday Beach day! Warm-up Run(active stretching at each end) 3 rounds: Once through, 30seconds on 30 seconds rest: Squat jumps for distance Push-ups ( on pic nic table) Steps ups (pic nic table) Jumping lunges Tricep dips ( pic nic table) Death marches Run up and down...

Bootcamp Wednesday June 22!

Wednesday Warm-up: Ascending ladder: push-up and slam-ball jumps Quad/hip flexor stretch Pec stretches Bird dogs 100 mountain climbers (every 10 do a burpee) 90 skips 80 shoulder taps 70 heel touches 60 lunges 50 calories 40 push-press 30 squats 20 man-makers 10 laps...

Bootcamp Monday June 20

30 Min AMRAP: Sled Pull with Arms 15 Side slamball tosses 10 push-ups Run 1 Lap 16 Reverse Lunges with Medicine Ball Raise 50″ Walk with Medicine ball overhead 15 Medicine Ball Thrusters 50″ Walk back with medicine ball overhead 2 Rounds 30 bicycles 25...

Bootcamp, Friday June 17th!

Friday June 17th: Warm –up: 2 rounds: 1 min at each: Ring Rows Lunge Matrix Push-ups 21-15-9 Shuttle Runs DB Snatch Rest 2 mins 21-15-9 Calories Thrusters Rest 2 mins 21-15-9 Burpees Lunges (each leg) 3 Rounds: 6/arm Bent over rows 8 seated strict press 12 Lateral...