171216

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x wall hinge 10x banded squat Warmup Coach’s choice Skill HSPU progression Drill 3×5 FS Metcon P1: Front Squat (4×3) 3 Front Squat start at ~60% and increase load ea set working to a heavy set of Front Squat P2: Metcon (Time) 21-15-9 FS @45-55%* HSPU*work from rack 6-9 min goal 12 min cap HSPU mods […]

Read More Leave comment

171215

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x hanging scap retraction 10x reach backs Warmup 750m row Skill 2 min DU practice Rope climb progression Metcon Metcon (Time) For time 100 Russian twist 35/25 (L+R=2) 100 DU 1000m row 100 DU 5/7/9 Rope climb* 100 DU 1000m 1 arm farmer carry** 70/55#*5 min timecap on rope-choose rep range and accordingly **switch hands as […]

Read More Leave comment

171214

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x banded good morning 10x scap pushup Warmup Coach led dynamic warmup Drill 3×5 DL Metcon Metcon (AMRAP – Reps) 18 min AMRAP 12 DL 185/125 15 Slamball 18 pushup Accessory Warm-up (No Measure) 2×10 weighted pass through 2×10 partner glute ham raises

Read More Leave comment

171213

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x single leg glute bridge 10x single leg RDL (ea leg) Warmup 500m row then ladder drills + sprints Skill K2E progression Drill 3×5 WB’s () 1a: Strict Knees-to-Elbows (3 x 6-9) Rest 60 sec’s K2E mods 1) hanging knees to 90 w/3 sec pause and slow negative 2) seated tuck ups w/3 sec paus=e and […]

Read More Leave comment

171212

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x OH Plate shoulder rocks (light weight) 10 x seated wall extension Warmup Coach led dynamic warmup Drill 3×5 Push Press Strength P1: Push Press (3×7) E2MOM for 6 min’s 7 Push Press start at ~50% and increase load ea set working to a heavy set of PP P2: Metcon (Weight) 14 min alt EMOM 1) […]

Read More Leave comment

171211

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 60 sec front rack stretch 90/90 pigeon sequence Warmup 3 rounds Barbell warmup 5x SLDL 5x clean high pull 5x muscle clean 5x Front squat Drill 3×5 Hang squat clean 3×5 Clean 3×5 clean pull Strength 1: Hang Squat Clean (5×3) 2: Clean Pull (3×3) Accessory Warm-up (No Measure) 2×10 slider lunge (ea leg) 60 sec […]

Read More Leave comment

171209

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Coach’s Choice Metcon Metcon (Time) Partner WOD 10 RFT 40′ sled pull 80′ SB carry and heavepartner 1 starts on sled pull partner 2 starts on carry and heave when partner 1 has finished the pull, and partner 2 has finished the carry and heave partners switch. One round is complete once each partner has completed each […]

Read More Leave comment

171208

Announcements Schedule change: Effective Monday December 4, the 9am class time will change to 9:10am Effective Friday December 8, there will be open gym from 3:30-4:30pm (Fridays ONLY) Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 5x med ball PVC stretch (10-15 sec hold) 60 sec hip rotation in squat Warmup 400m run/500m row then 3×5 vertical jump then 3 rounds w/BB 5 snatch […]

Read More Leave comment

171207

Announcements Schedule change: Effective Monday December 4, the 9am class time will change to 9:10am Effective Friday December 8, there will be open gym from 3:30-4:30pm (Fridays ONLY) Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x OH plate circles 10x cat camel Warmup 500m row then 2 rounds 10 slamball 10 burpee Skill T2B progressions Drill 3×5 DB push press Metcon Metcon (Time) […]

Read More Leave comment

171206

Announcements Schedule change: Effective Monday December 4, the 9am class time will change to 9:10am Effective Friday December 8, there will be open gym from 3:30-4:30pm (Fridays ONLY) Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x 4 point hip rotations (ea leg) 60 sec 90/90 pigeon sequence Warmup Coach led dynamic warmup Drill 3×5 BS Strength 1: Seated Box Jump (4×5) https://youtu.be/_st-r8tDO3QWork to […]

Read More Leave comment