Wednesday, September 28, 2016

Wednesday 9/28/2016 WOD

Skill:
Snatch Balance

Strength:
Snatch Complex - Work to max of...
High Pull
Full Snatch
Hang Snatch

WOD - 15min AMRAP:
21 Cal Row
15 Thrusters (95/65)
9 Toes to Bar

Monday, September 26, 2016

Monday 9/26/2016 WOD

Skill:
Low upright squat work

Strength:
15 mins to work up to heavy single
Zotts Press
Snatch grip deadlift

WOD - 5 Rounds:
400m Run
15 Box Jumps
15 Wall Balls
15 KB Swings

Wednesday, September 21, 2016

Wednesday 9/21/2016 WOD

Warm-up - 3 Rounds:
10 Squats
10 Push ups
10 Ring rows
100m run

Skill: 
Kipping practice

Strength:
Max double Clean & Jerk

WOD - 5 rounds for time:
200m run
3 Handstand Push ups
6 Burpees
9 Power snatches
12 Knees to elbows
15 Box jumps

Tuesday, September 20, 2016

Tuesday 9/20/2016 WOD

Skill:
Overhead mobility

Strength:
5 rep max Back squat
3 rep max front squat
1 rep max Overhead squat

WOD - Baseline x3:
500m row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

Monday, September 19, 2016

Monday 9/19/2016 WOD

Skill:
40 lunges per leg

Strength:
Overhead Press
4 sets of 4 reps @ 80%
4 sets of 6 partner ball toss

WOD - 4 rounds:
8/side half kneeling KB 1 arm press
10 Pullups
Farmer carry down/back
200m row

Sunday, September 18, 2016

New Fall Schedule starts tomorrow!!!

New full Fall schedule starts tomorrow 9/19/2016!
Monday/Wednesday 5:00pm and 6:00pm
Tuesday/Thursday 10:30am, 5:00pm, 6:00pm
Saturday 10:00am

Saturday, September 17, 2016

Saturday 9/17/2016 WOD

WOD - For time:
50 Deadlifts (135/95)
50 Kettlebell swings (53/25)
50 Push-ups
50 Pull-ups
50 Box jumps (24)
50 Wall balls
50 Knees to elbows
50 Double Unders

Friday, September 16, 2016

New full Fall Schedule starts Monday!

New full Fall schedule is in effect starting Monday 9/19/2016!
Monday/Wednesday 5:00pm and 6:00pm
Tuesday/Thursday 10:30am, 5:00pm, 6:00pm
Saturday 10:00am

Thursday, September 15, 2016

Welcome to the team Ron DeSisto

Welcome to the Fitness Crossing team Ron! Ron is a proud WITS graduate and is available for one on one and small group training. Email him now at desro69@gmail.com to get started !

Thursday 9/15/2016 WOD

Strength:
Log press -
Focus on form and technique

WOD - Power Circuit:
Prowler push
Farmers carry
Tire slams

Wednesday, September 14, 2016

Wednesday 9/14/2016 WOD

Strength - Clean Complex:
16 mins - Every 2 mins on the 2 mins
Clean, hang clean, jerk
Then - 5 sets of 5 reps Push Press

WOD - 14 Min AMRAP:
Ascending reps of 3 (3, then 6, 9, 12...)
Power cleans
Toes to bar

Tuesday, September 13, 2016

Monday, September 12, 2016

Monday 9/12/2016 WOD

Strength - Snatch Balance:
7 Rounds ascending
2 Snatch Balance
3 overhead squat

WOD - 3 Rounds:
500m Row
12 Deficit push ups
21 Box Jumps

Thursday, September 8, 2016

Thursday 9/8/2016 WOD

Strength - Deadlift:
Deficit deadlifts -
5 Sets of 8-10 reps


WOD - for time:
50 Situps
50 Squats
50 Situps
50 Walking lunges
50 Situps
50 Box jumps
50 Situps

Wednesday, September 7, 2016

Saturday schedule change

Don't forget the Saturday class is now at 10am starting this Saturday!

Wednesday 9/7/2016 WOD

Strength - Cleans:
6 rounds ascending-
Full Clean
Below the knee clean
high hang clean

WOD - 3 Rounds:
30 DB Push Press
30 Burpees
30 Double Unders
30 Wall Balls (20/14)

Monday, September 5, 2016

Saturday Class time change

Saturday morning workouts will start at 10:00am starting this week!
Join Coach Kevin for an awesome 10am workout!

Labor Day 9/5/2016 WOD

Happy Labor Day!
Start your Labor Day by crushing a 10am Murph workout!

Murph
1 mile Run
100 Pull-ups
200 Push ups
300 Squats
1 mile Run

Thursday, September 1, 2016

Thursday 9/1/2016 WOD

Strength - Snatch:
10 minutes to work up to heavy Snatch and overhead squat

WOD:
4 Rounds -
Run 400m
10 Clean & Jerks (135/95)