Beginner

Monday 150126 – Beginner

A. CrossFit Baseline (This is your Whole30 WOD repeat Compare part A to 150104 or 150105) 500 m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull ups B. Rest then “Death By Kettlebells” – Start with 5 reps of Russian… Read more »

Sunday 150125 – Beginner

A. CrossFit Baseline (This is your Whole30 WOD repeat Compare part A to 150104 or 150105) 500 m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull ups B. Rest then “Death By Kettlebells” – Start with 5 reps of Russian… Read more »

Saturday 150124 – Beginner

3 Rounds 3 Minute AMRAP of Double Push-up Burpees (Perform a burpee with 2 strict push ups every rep.) 3 Minutes Rest 2 Minute AMRAP Box Jumps (24/20, with step down) 2 Minutes Rest 1 Minutes AMRAP Pull ups or… Read more »

Friday 150123 – Beginner

A. Technique: Cycling Hang Power Cleans B. Partition Reps with a partner as desired with an Empty Bar…. 100 Thrusters 80 Hang Power Clean 60 Strict Press 40 Lunges with Barbell (Back Rack) 20 Front Squat *EMOM (Partners alternate minutes)… Read more »

Thursday 150122 – Beginner

A. 5-10-15-20 reps of Back Squat (~70% 1 RM) Rest as needed between sets. Each set of squats should be performed unbroken. B. Tabata “Abzzzz” Dead Bugs Superman Hold Side Plank (Left) Side Plank (Right) 2 times through for 8… Read more »

Tuesday 150120 – Beginner

Interval Stations (30 seconds on/30 seconds off) 1. Burpees to a Plate 2. Plate Ground to Overhead 3. Double Unders 4. Wall Balls (20/14) 5. Row for Calories 35 minutes, 7 rounds