Special Holiday hours:  »  Wednesday, Dec 24th: am classes only - closed evening  » Thursday, Dec 25th: closed all day  »  Friday, Dec 26th: 8am, 4:30 pm, and 5:30 pm only  »  Saturday Dec 27th: Morning open gym only (no yoga, no evening)  »  Sunday-Tuesday: normal hours  »  Wednesday, Dec 31st: morning and 4:30 only  »  Thursday, Jan 1st: closed  »  Friday Jan 2nd: all classes will resume to the normal schedule

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Fitness Bloomington - Try Us

WOD

WARMUP:

200 meter run

good mornings

5 jumps Box jump progression

Wall Balls

5 Bridge Ups

Mountain climbers (each leg)

Pushups

10 Back stroke (each arm)

10 High knees with toe touch (each side)

10 Bent-knee iron cross (each side)

10 Squat to stand

10 Tuck jumps

WOD:

21-15-9

Dead Lift 245/165

Box Jump, 24/20

Wall Ball, 20/14

MOBILITY:

Camp out on external rotators: 5 mintues per leg (10 minutes total)

Photo: 141217<br />
NOT For Time:<br />
Weighted Hip Extensions, 45/35<br />
Hip Extensions<br />
Strict TTB<br />
GHDSU

WARMUP:

Choice: Run 400 meters, row 500 meters, or 50 double unders. Then complete the following:

Leg lifts

Pigs on ice skates (steps with each foot)

Push-ups

Toes through rings

Bridge up

Arms (over and back)

10 yards Inchworm

Sit-up to pike

Snatch progressions

WOD:

A. At 0:00

AMRAP 5:

10 TTB

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 5 minutes

B. At 10:00 AMRAP 4:

10 TTB

0 Hand Release Push ups

10 Power Snatches, 95/65

Rest 4 minutes

C. At 18:00 AMRAP 3:

10 TTB

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 3 minutes

D. At 24:00 AMRAP 2:

10 TTB

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 2 minutes

E. At 28:00 AMRAP 1:

10 TTB

10 Hand Release Push ups

10 Power Snatches, 95/65

MOBILITY:

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

Bridal shoulder 2: 2 minutes per arm (4 minutes total)

Internal rotation: 2 minutes

WARMUP:

Complete 2 rounds of these exercises:

10 Cossack squat (each side)

10 Wall Balls

10 Mountain climbers (each leg)

Push ups

Front Squats w/ Light Bar

STRENGTH:

10 minutes to find  3RM Front Squat

-rest5 minutes-

10 minutes to find 10RM Front Squat

CORE:

21-15-9     NOT FOR TIME!!!

Hip Extensions

Strict T2B

GHD Situps

MOBILITY:

Unglue hips: 2 minutes per side (4 minutes total)

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

Couch Stretch: 2 minutes per leg (4 minutes total)

WARMUP:

(more …)

12-09-2014

12-09-2014
13 min AMRAP:
25 air squats
2 run down and back

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