Posts by admin-1

    Tape for hands/grips Knee Sleeves Lifting belts – optional Lifters- optional Skipping rope   Strength Development Back Squats 5 – 5 – 5 – 3 – 3  5 Sets @ 3 minutes/set   Focus: ·   Good leg drive ·  Engaged braced core, good back position ·  Depth in squat   WOD   10…

    Wrist wraps/tape Grips Lifters- optional Knee Sleeves     Mobility 10 minutes ·  Shoulders ·  Core ·  Hips   Technique: ·  HSPU’s/Piked Push-ups ·  Wallballs ·  Box Jumps   WOD   7 Minute EMOM   ·       5-10 HSPU’s OR Piked Push-ups ·       Sit-ups OR GHD’s   Rest 2 minutes   7 Minute EMOM…

      Practice Sessions    

      Wrist wraps/tape Running Shoes Knee Sleeves Grips   Memorial WOD   “Baca”   Anthony Baca (34) CrossFit Coach   Died: 28/04/2022 After battle with Cancer   24 Minute AMRAP   ·      4 Ring Muscle-Ups OR 12 Toes-to-Rings ·      28 Wallballs (RX 9/6 Kg) ·      22 Power Cleans (RX 61/ 42½ Kg) ·     …

    Knee sleeves Wrist wraps/tape Running Shoes Lifters- optional   Strength Development Snatch Balance 3 – 3 – 3 – 3 – 3  5 Sets @ 2 minutes/set   Focus: ·   Good dip and drive ·  Fast under the bar ·  Strong lockout at the bottom   WOD   For Time: 20-minute CAP  …

    Wrist wraps/tape Knee sleeves Grips   Gymnastics Strength 9-minute EMOM   ·    1st min: Ring Dips ·    2nd min: Russian Twists ·    3rd min: Strict Pull-ups (RX+ behind the neck)   Focus: ·  Engaged Core, scap/lats ·  Shoulder & back position   WOD   7 Minute EMOM   ·       5-10 Chest-to-Bar Pullups OR…

    Tape/Wrist wraps running shoes Skipping rope Knee sleeves     Mobility 10 minutes ·  Shoulders ·  Core ·  Hips   Technique: ·  Deadlifts ·  Hang power cleans ·  Shoulder-to-overhead ·  Double-unders   Dave’s Birth(DT)day WOD   OR “Hug a Dave Day”   For Time: 40-minute CAP (RX 40/25 Kg)+   ·    400-meter Run…

    Tape for hands/grips Knee Sleeves Lifting belts – optional Lifters- optional     Strength Development Front Squats 5 – 5 – 5 – 3 – 3  5 Sets @ 3 minutes/set   Focus: ·   Good leg drive ·  Engaged braced core, good chest and front rack position   WOD   For Time 16-minute…

    Practice Sessions    

      Wrist wraps/tape Running Shoes Knee Sleeves   Hero WOD   “Kevin Donnelly”   Lt. Kevin Donnelly (43) FDNY Ladder 3   Died: 11/09/2001   For Time:   ·      20 Squat Cleans (RX 61/ 42½ Kg) ·      2000 Meter Row or equivalent ·      20 Clean & Jerks