Jump roping for everyone today. Double Unders = 2 passes of the rope for every one jump. Check out this instructional video to help you get to the next level. CF Class WOD: Jumping “Michael” 3 rounds for time of: 80 Double Unders 50 Hip Extensions or Supermans 50 Sit-up (abmat) Modification for Double Unders [...]
Box Jump = jumping from the ground to an elevated platform or box. Height of the box is based on each individual’s fitness level. You can start with as little as a 10lb plate (1 inch wide) on the ground and then keep pushing to a higher and higher box. There are several different ways [...]
Jeff is representing at CrossFit Flagstaff. Check out his pics… Share on Facebook
A Snatch using 2 hands on a barbell is a difficult movement as it is let alone doing one arm at a time with a kettlebell. If you have never tried it, you should take the time and give it a shot. Hint = if the kettlebell flips over your hand and hits the back [...]
Warm-Up: 2 Rounds: 30 Jumping Jacks 20 Mountain Climbers 10 Squats NEN WOD: 4 Rounds: 15 Jumping Squats 10 Plank Ladders 5 Broad Jumps Share on Facebook
Abmat sit-ups as Rx at Arenal Fitness = using an Abmat, place the fat/thickest part closest to the low back, place bottom of the feet flat together touching each other with the knees out to the side as close to the ground as possible, arms reaching straight along to torso pointing towards the toes, lay [...]
The WODs today are an IQ test just to see if our members can keep track of the reps in each round and in what order to do which exercise. HAVE FUN!! CF Class WOD: For time: 800 meter run then, 25-20-15-10-5 Box Jumps Burpees Ball Slams 800 meter run, then 3 rope climbs KB [...]
iWOD – mountain biking 5.04 emotionally-grueling-5-stages-of-death-and-dying (mile 1 = denial, mile 2 = anger, mile 3 = bargaining, mile 4 = depression, and mile 5 = acceptance) miles- 965′ ascent, 1,0007′ descent @ 8,000 elevation = NO OXYGEN TO BREATHE and lots of SCRAPES AND BRUISES (pix to follow) Share on Facebook
K2E = Knees To Elbows = Hanging from the pull up bar with your feet off the ground, try to bring your knees up to touch your elbows. If you do not have this range of motion, start with knees to hips, then knees to chest, then knees to elbows, then go for the gold [...]
CF Class WOD: Back Squat 3-3-3-3-3 reps KB Class WOD: 5 TGU’s (total) 200m run 30 sit-ups 4 TGU’s (total) 400m run 30 sit-ups 3 TGU’s (total) 200m run 30 sit-ups Share on Facebook
