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WOD

Photo: 150108<br />
25­-20-­15-­10-­5 reps for time of:<br />
Power Clean, 135/95<br />
Box Jump Overs, 24/20<br />
Push Jerks, 135/95<br />
Toes to Bar

WARMUP:
Row 250 meters

5 Push-ups

5 Cossack squat (each side)

5 Skin the cat

10 Squat to stand

10 Elbows high and outside (PVC or Bar)

30 seconds Hollow body hold on bar

10 Pigs on ice skates (steps with each foot)

10 Jumping pull-ups

10 Ring out the towel (each side)

10 Arm circles

10 Band dislocations

WOD:
3 Rounds of for max reps of:
1 min of Strict Pull ups
1 min of DB Hang Squat Clean Thrusters, 40/30
1 min of Row for Calories
1 min of Bench Press, 135/95
1 min of Rest

SKILL:
15 min Handstand Practice

MOBILITY:
Put the ball on your shoulder and make yourself vomit: 2 minutes per shoulder (4 minutes total)

Smash lats: 2 minutes per side (4 minutes total)

Global extension – roller and bar: 2 minutes

Photo: 150112<br />
2k row

WARMUP:

10 Jumping pull-ups

10 Wall ball shots

30 seconds Hollow body hold on bar

10 Sots press (PVC or bar)

10 Ring out the towel (each side)

10 Roll to candlestick with hands down

10 Thrusters

10 Squats

10 Ring rows

10 Thoracic high fives (each arm)

10 Band dislocations

10 Mountain climbers (each leg)
STRENGTH:
Find your 5RM Thurster

WOD:
FRAN!!!!!
21-15-9
Thrusters/Pullup

MOBILITY:

Front of the hip: 2 minutes per leg (4 minutes total)

Lat stretch: 2 minutes per arm (4 minutes total)

Internal rotation: 2 minutes

Photo: 150113<br />
3 RFT:<br />
25 Thrusters 95/65<br />
25 TTB

WARMUP:

Run 400 meters

10 good mornings

10 Pistol roll

10 Bridges

10 Cossack squat (each side)

10 Back stroke (each arm)

10 Ankle rotations (each side)

10 yards Walking RDL and leg swings

10 Squat to stand

 

STRENGTH:

6×2 Deadlift

SKILL:

10 min of Pistol Practice

MOBILITY:

Double lacrosse ball in hamstring-butt complex: 2 minutes per leg (4 minutes total)

Partner peroneals: 2 minutes per leg (4 minutes total)

Low back: 2 minutes

Photo: “The Ghost”<br />
6 Rounds:<br />
1:00 Max Calorie Row<br />
1:00 Max Burpees<br />
1:00 Max Double­ Unders<br />
1:00 Rest

WARMUP:

Run 200 meters. Then complete 2 rounds of the following:

6 Pass Throughs

6 Medicine ball cleans

6 Box Jumps

6 Elbows high and outside (PVC or Bar)

30 seconds Hollow body hold on bar

6 Jumping pull-ups

6 Down and up (PVC or bar)

6 Band dislocations

WOD:Teams of 2

20 min AMRAP:

30 Lateral Barbell Burpees

30 Chest to Bar Pull-Ups

30 Power Cleans*

*Power Clean weight increases each round. Round 1 – 135/95 Round 2 – 155/105 Round 3 – 185/135 Round 4 – 205/145 Round 5 – AMRAP at 225/155

MOBILITY:

Couch stretch – hip opener: 4 minutes each hip (8 minutes total)

Double lacrosse ball with super friend: 2 minutes

Photo: 150123<br />
3RFT<br />
15 DL<br />
15 DB PP

WARMUP:

Row 500

10 Wall squats

10 Medicine ball cleans

10 Pushups

10 Thrusters w/ light bar

10 Mountain climbers (each leg)

10 Sots press (PVC or bar)

10 Fire hydrant circles (each side)

STRENGTH:

2×10 Back Squat

WOD 1:

21 – 15 – 9:

Thruster (95/65)

Front Squat (95/65)

Wall Ball (20/14)

WOD 2:

3 min AMRAP:

9 Power Snatches, 95/65

15 Power Cleans, 95/65

21 Jerks, 95/65

Max Reps of OHS, 95/65 Score is number of OHS

MOBILITY:

Banded shoulder mobility: 2 minutes per shoulder (4 minutes total)

Hip opener: 2 minutes per hip (4 minutes total)

Bottom position: 2 minutes

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