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WOD

WARMUP:
Row 15/10 cals
5 hops Single leg (front to back- each leg)
Cossack squat (each side)
7 Thrusters w/ light bar
5 jumps Box jump
5 hops Single leg (twisting – each leg)
Bridge up
Thoracic high fives (each arm)
10 yards Crab walk (forward and backward)
Pigs on ice skates (steps with each foot)
Back stroke (each arm)
Wall slides
10 yards Spiderman lunge
Snatch and C&J Progressions

WOD:
“TEAM OPEN TEST”
Teams of 2 complete AMRAP 20 of:
100 WB
100 DU
80 Box Jumps, 24/20
80 TTB
60 C2B
60 Burpees
40 Cleans, 145/105
40 Jerks
20 Snatch
20 MU

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

WARMUP:
2 Rounds:
30 yards Jog forwards and backwards
10 OHS
10 Pigs on ice skates (steps with each foot)
30 seconds Hollow body hold on bar
10 Thoracic high fives (each arm)

WOD:
1. At the 0:00 AMRAP 12 of:
30 Calorie Row
15 OHS 155/105

2. At the 15:00 mark AMRAP 6 of:
10 Squat Cleans, 135/95
10 Ring Dips

3. At the 25:00 mark AMRAP 3 of:
6 Thrusters, 115/80
6 C2B

MOBILITY:
Put the ball on your shoulder and make yourself vomit: 2 minutes per shoulder (4 minutes total)
Mob those lower leg and ankle bits: 2 minutes per calf (4 minutes total)
Global extension – roller and bar: 2 minutes

So, beginning on December 1st, we will be providing CrossFit Open ...

2015 OPEN!!!!!

With a 15 minute running clock complete:

15.1
0:00-9:00
AMRAP
15 T2B10 Deadlifts (115/75)
5 Snatches (115/75)

15.1a
9:01-15:00
1RM Clean and Jerk

WARMUP:
Row 500m
5 Rope pulls (sitting to standing)
10 yards Walking RDL and leg swings
5 Knees to elbow
5 Bridges
5 Ring out the towel (each side)
10 yards Inchworm
10 good mornings
10 Squat to stand (Russian baby makers)
10 yards Frankenstien
10 One arm circles

METCON:
15 min AMRAP:
1 Rope Climb
5 Tire Flips
2 Rope Climbs
10 Tire Flips
3 Rope Climbs
15 Tire Flips
4 Rope Climbs
20 Tire Flips
5 Rope Climbs
25 Tire Flips
6 Rope Climbs
30 Tire Flips
7 Rope Climbs
35 Tire Flips

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

WARMUP:
45 seconds of work and 15 seconds of rest:
Pike handstand push-ups on box
Spiderman lunge
Sit-up
Plank
PVC shrugs
Fire hydrant circles (each side)
High bounding
Air squat
Arms (over and back)
Knee hugs

STRENGTH:
5RM Push Press

METCON:
15 min AMRAP:
7 Back Squat from a rack (60% of 3RM from last week)
20 GHDSU
Shuttle Sprint for time (2x: 10m out and back, 15m out and back)

MOBILITY:
Couch stretch – hip opener: 4 minutes each hip (8 minutes total)
Plantar fasciitis: 1 minute per side (2 minutes total)

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