Posts by admin-1

    Wrist wraps/tape Knee Sleeves Skipping rope Grips/tape for hands   Mobility & Movement Warm-up   Focus: ·  Shoulders ·  Hips ·  Ankles ·  Double-unders   WOD 12 Days of Christmas #2   40-minute CAP   RX 40/30 kg:   1.     Sumo Deadlift High Pull 2.     Thrusters 3.     Push Press 4.     Power Cleans 5.    …

    Tape for hands Wrist wraps Running shoes     Strength Development   Single Leg   10-minute EMOM   Focus: ·  Single leg box squats ·  Aiming to build EQUAL mobility and strength in each leg   WOD   5 Rounds for Time:   25-minute CAP   ·     400-meter Run ·     16 Alternating arm…

    Grips/wrist straps Knee sleeves Tape for hands Lifters   Mobility/Warm-up   Focus: ·  Shoulders ·  Glutes and Hip flexors ·  Ankles Heart Starter 3 rounds of: ·  3 empty bar thrusters ·  4 static inch worms ·  5 glute bridges ·  6 Hollow/arches (rig) ·  100 m run   Crossfit.com WOD   (Slightly…

    Grips Knee sleeves Tape for hands Skipping rope   Mobility & Movement Warm-up   Focus: ·  Shoulders ·  Hips ·  Ankles ·  Double unders   WOD 12 Days of Christmas #1   40-minute CAP   1.     Muscle-up/Wall-walk 2.     Push-ups 3.     Wall-balls 4.     Goblet Squats (RX 24/16 kg) 5.     Handstand Push-ups 6.     Kettlebell Snatches…

    Practice Sessions    

      Knee sleeves Running shoes     CrossFit Lufkin Hero WOD   “Gibbs”   US Army Sgt 1st Class Todd C. Gibbs 1st Batt, 506th Inf. Reg, 2nd Inf. Div.   Died 07/12/2004 Iraq   7 Rounds for Time:   ·   20 Deadlifts (RX 42½/29 Kg) ·   17 Kettlebell Swings (RX 32/24 Kg)…

      Running shoes   Mobility & Movement Warm-up   Focus: ·  Shoulders ·  Hips ·  Ankles ·  Double-unders   Partner WOD   35-minute AMRAP   ·   1 mile Run Together   Then in the remaining time alternating rounds of:   ·   8/6 Calories ·   12 Alternating DB Snatches ·   30 Double-unders    …

      Wrist wraps/tape Knee Sleeves Lifters Grips     Strength Development   Thrusters from the Rack    5 Set of 5 @ 70% 1RM 2 minutes/set   Focus: ·  Braced core & shoulders ·  Strong hip/leg drive ·  Depth in squat   Hero WOD   “T.U.P” 18-minute CAP   15 – 12 –…

      Tape for hands Wrist wraps Running shoes Lifters     Strength Development   Push Jerks   5 – 5 – 5 – 5 – 5  5 sets @ 3 minutes/set   Focus: ·  Braced core & shoulders ·  Strong leg drive ·  Fast under the bar   WOD   16-minute AMRAP  …

      Grips Knee sleeves Tape for hands     WOD   Squat Clean Ladder For Time: 20-minute CAP   20 – 15 – 10 – 5   ·     Squat Cleans ·     200-meter Run   Mens: (RX 70, 80, 90, 100 Kg)   Womens: (RX 50, 55, 60, 65 Kg)   Focusing on: ·  …