Tag

Gym
  No Skill/Strength Workout 1: 21-15-9 Pull-ups (options: Dead hang, C2B, Kip, Butterfly or banded) Ring Dips (options: Strict, Kip, Toe Push-ups, Inclined Push-ups) Workout 2: 1 min Hover 10 Side Bridges (R/L) 1 min Superman 3 Rounds Partnered Stretching Paleo Challenge:  Day 25 ….
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Today’s Workout: Build Up: (after warm-up) For today’s workout there are four exercises that you will need to build up your weight for. Set-up an area with four stations (sit-ups: anchored w/DB, KB Swings, DB Push-Press, Front Squat).  Do 5 reps of each exercise with a light load, then 3 reps of each with a moderate...
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  Today’s Workout: Strength: Deadlift 1RM 10.5.3.1.1.1 “Tabata” – Perform 20 seconds of work, 10 seconds of rest for eight sets of each of the following exercises.  Score = your lowest reps for any set of each exercise. Burpees Pull-ups Box Jumps Mt. Climbers Row Bicycles Paleo Challenge:  Day 23 …
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Today’s Workout: Strength:  1Rm Squat Clean 5.3.1.1.1.1 WOD 1:  “Karen” 150 Wall Balls for time 10 ft. target, men 20lb ball, women 14lb ball WOD 2: “Flight Simulator” For time… 5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders 40...
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We study, we practice, we teach.  What we do in FitCamp and what many CrossFit coaches and members do all over the country is strive to becoming masters of fitness. We don’t just go to the gym to simply break a sweat, burn a few hundred calories and then call it a day.  We actually have an interest in becoming healthier,...
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Today’s Workout: Skill/Strength:  Deadlift 3RM x 5 to increase overall strength or as skill 10 reps x 5 sets working on perfect technique and lifting form. “Ladder Two” Ladder workouts are when you do 1 rep of each exercise then 2 reps, then 3 and so on until time runs out.  Your goal is to...
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Today’s Workout: Skill/Strength:  Overhead Squat 3RM x 5 or as skill 10 reps light weight/PVC x 5 working on range of motion, form and technique. Workout:  “Josh” 21 OHS (95/65lbs) 42 Pull-ups 15 OHS 30 Pull-ups 9 OHS 18 Pull-ups for time… Question of the Day:  What is your favorite exercise we do in FitCamp...
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  Today’s Workout: 1 Arm KB Clean & Press (53lb/36lb) Pull-ups Box Jumps (24″/20″) 21 – 15 – 9 WOD 2: “Flight Simulator” For time… 5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders 40 unbroken double unders 45 unbroken...
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Today’s Workout: “Renegade” 12 DB Squat Cleans (45/35lb DB) 40 yd Over Head Lunge (45/25lb plate) 24 Anchored Sit-ups 12 Renegade Rows (6 per arm) 25 min AMRAP Paleo Challenge: Day 12 …
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Today’s workout has a tricky move called a Hang Power Clean, please check out this video (Hang Power Clean Demo)  to study up! Here are a few points to notice when watching (and practicing) during today’s workout: 1) He is starting in a hang position, after he stands up tall, he then brings the bar to the...
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