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Monday 1/26

Warm-up:  200m run, 20 Wall Balls 20/14, 50 Air Squats, 25 Push ups

Skip ropeMETCON: The Lurong Jumper

5min AMRAP

Level 3  —  Triple Unders

Level 2   —  Double Unders

Level 1  —   Single Unders

 

 

Skill/Strength:

Bench Press 5-5-3-3work to a heavy 3 Barbell row 3×5 @ 80%          (Press) Squat  Clean 1×8 @50% (DL)5×3 @ 60% (DL)

Cashout: Mobility work..

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FYI: This weeks delicious nutrient dense meals will be ready for pick up from Moowatee at 5am Monday 1/26/2015  . Please bring a bag to take your meals with you.  *coaches will not stop coaching to get your meals for you!!eat the 80

If you haven’t heard about what Eat the 80 is check them out. Moowatee CrossFit is the only spot in Lake City that you can get these pre-made never frozen meals. We offer this service to anyone in our area for free (you do not have to be a member of Moowatee CrossFit). Although, if you are coming to pick up meals you might as well stay and get you fitness on as well! Contact us for more details.

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Friday 1/23

Warm-up: 200m run , 25 Sampson, 25m Butt kick, 25m Hi kness, 25 K2E

Skill/Strength:

Barbell Row 3×10 @ 50%  (Press)

Back Squat 3×5@ 60%

Hang Clean 3×3 @ 50% (BS)

METCON: TaBaTA  60/20

                  2 rounds

    Burpees, HSPU, (Battle Rope), KBS 53/35, Bench Press 95/45, Sled Push 140

                                   ( DUBS)

 

Cashout: Hose run

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We believe that you can do anything! We just have to stay dedicated to reaching your goals!

 

Thursday 1/22

Warm-up:  Old school Group warm up, Publix run

Skill/Strength:

Ring dips

3×8

Box Jump DB Thruster

           3×8

    Pistols

       3×8

METCON: 2 – 5min AMAPS

Group 1

A- 200m run

B- Burpees

Group 2

A-25 Wallballs 20/14

B- Burpees

 

Cashout: Mobility work

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pumpday

 

 

Wednesday 1/21

Warm-up: 1000m row, 20 Accurate Wall balls, 20 HRKBS 35/26

Skill/Strength:

Check this link out “The Press”

Strict Press 3×5 @ 60% (Press

Push Press 3×3@ 75%(Press)

Push Jerk 1×7@ 90%(Press)

METCON: It’s AB  30 @ Moowatee

Starkey thrust 95/65

Kelly Abs 2:1

Russian Twist 2:1

T2B

Suitcase SU

V-ups

 

Cashout: 50m OH Lunge 45/25

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no limitsTuesday 01/20

 

 

 

Warm-up: 500m row, 10 T2B, 25 Jumping Lunge ea

Skill/Strength:

Strict Pull Up x 20

Static Hold 3x 20sec

Strict HSPU x 20

METCON:  It’s only 15mins

@0:00    3 rounds  6 G2OH 115/95 & 10 Box Jumps 24/20

@5:00    3 rounds    10 Push ups & 20 DUBS

@10:00                  50 KBS 44/26 & 50 Slam balls 30/20

Cashout: 50m stiff legged bear crawl

 

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zumba rulesJust a reminder of a few things:

1- Please preregister online to ensure we have enough class space each class with the link below or your Mindbody express app. It also lets us have accurate reports https://clients.mindbodyonline.com/classic/home?studioid=44462

2- Come 10 mins early to fill out paper work if you are new to Moowatee

3- Once the class starts the doors will be closed and late arrivals may not enter the class late.

4- if you have questions please contact us @ info@moowateecrossfit.com

 

Resolution Monday 1/19

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Monday 1/19

Don’t be upset a year from now because you didn’t hold true to your RESOLUTION. Your NEW you starts TODAY!

Warm-up: 200m run, 20 Wall Balls 20/14, 50 DUBS

METCON: Lurong WOD 1

Movement Details – Men

7 Minute AMRAP of:

Level III (3)
5 Front Squats at 155 lbs
7 Bar Facing Burpees
Level II (2)
5 Front Squats at 95 lbs
7 Bar Facing Burpees
Level I (1)
5 Front Squats at 65 lbs
7 Bar Facing Burpees

Movement Details – Women

7 Minute AMRAP of:

Level III (3)
5 Front Squats at 115 lbs
7 Bar Facing Burpees
Level II (2)
5 Front Squats at 65 lbs
7 Bar Facing Burpees
Level I (1)
5 Front Squats at 35 lbs
7 Bar Facing Burpees

Skill/Strength:

Deadlift 3×7@50%

Clean Pull 2×5 @ 60% (DL)

Power Clean 3×3 @ 50% (DL)

Cashout: 200m run, 25m Sampson