Dynamic Berenger warmup
SWOD
‘Back Squats’
3-3-3-3
WOD-
1 Min max calorie row
1 Minute Rest
1 Minute Max Burpees
1 Minute Rest
3 Total Rounds.
Great job Val with a average of 21 burpees!!!!
Posts Tagged ‘hamilton crossfit’
WOD Back Squats and Rowing Fundamentals
admin
Jun 28
|14:59
June 8- “Filthy Fifty”
admin
Jun 8
|06:11
a beautiful day to get filthy!
warmup- 250m row, trunk twists, good mornings, shoulder openers, 250m row
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Great work today ladies!
Mel is stepping up as the wedding is fast approaching!
JUNE 5- The Kobe
admin
Jun 5
|10:11
Personal Trainer- Evan Ferber
Perform a warmup of
Mountain climbers-30seconds
Pushups- 10
Situps- 10
x4
WOD-
DBL Unders-24
Dips -24
Situps -24
PushPress -24
*5 Total Rounds.
Morgan rocked it with some serious weight.
June 1st- WOD- Front Squats
admin
Jun 1
|06:11
June 1st WOD with Personal Trainer Evan Ferber
Perform the berunger warmup that details the snatch as well sa other complex movements.
Also perform 15 air squats and 20 double unders
SWOD- Front Squats
3-3-3-3
WOD- 500m row to start followed by;
10 Knees 2 Elbows (K2E)
20 Kettlebell Swings (KBS)
8 K2E
20 KBS
6 K2E
20 KBS
4K2E
20 KBS
2K2E
20KBS
500m row to end.
Personal best of the front squats performed by Trish and Lauri @ 105lb and Melissa @ 85lb. Great work girls.
May 12 WOD- “Falling Grace”
admin
May 12
|09:34
With Personal Trainer Evan Ferber
warmup- Shoulder openers, 20 Air Squats, 20 Supermans, 20 Good Mornings
then
“Annie”
50 Double Unders
Situps
40Double Unders
Situps
30Double Unders
Situps
20Double Unders
Situps
10Double Unders
Situps
“Falling Grace”
30 Power Clean and Jerks @ 135/95
2 minutes rest
20 Power Clean and Jerks @ 135/95
2 minutes rest
10 Power Clean and Jerks @ 135/95
Post total time excluding rest.