Standard Group Warm-up
WOD: 3- rounds “Holy Greatness”
12 Disciples -reps, 3 days in the tomb – rounds. He gave his all; now it’s your turn to give it your all!
12 power cleans 135/95
12 KB swings 1.5/1 pd
12 box jumps
12 OH walking lunge 45/25
12 Push Jerk 135/95
Air squat until failure
Guys and girls,tomorrows strength/skill work is the squat snatch. Do yourself a favor, and watch this video. It addresses the faults and fixes of the snatch in detail, giving you a full understanding of this lift.. he leaves nothing out! Definitely worth your time!
Now see the entire move in slow motion..notice the sequence; hip extension, shoulder shrug, bar becomes weightless and he pulls himself under it..NO PULLING WITH THE ELBOWS!
400 m run, shoulder swings, 10 pass throughs, 10 good mornings, goblet squat stretch, plow
Squat snatch: 5×5
2 @ 60% 1 RM, 2 @ 75%, 1 @ 85%
5 Min Dub work
20 min trainer instructed mobility
Easter Special: “Hunt for WOD”
Limited Availability !
$69.00/ month with 1 year contract, $75.00/ month with 6 month contract, $85.00/month with no contract. New memberships only. These prices apply only to 8:00 a.m. and 12:00 p.m. class times.
For more information or to sign up, stop by or call 386-365-4876.
First class is always free!
250 m row
Mobility: Ankles & Achilles stretch, standing & seated hamstring stretches, butterfly, arm circles, pec minor stretch
10 min EMOM. 1 power clean + 1 hang clean @ 75% 1 RM
Do not drop bar between PC and HC; If bar is dropped, 5 burpee penalty to be completed immediately after EMOM.
2 -50 m jogs, 1 -50 m lunge, 2 -50 m sprints
Inchworm from door in,pigeon pose, goblet squat stretch, shoulder swings,wrist stretch
Strength/Skill: Push Jerk
10 @ bar
7 @ 70 % 1 RM
5 @ 80%
2 x 10 @ 60 % Continue reading
Attention Moowatee Athletes:
In an effort to better accommodate the scheduling needs of our athletes, we’ve made some changes to the schedule.
Starting next week, (4/14) the second morning class will be at 8:00 and the early afternoon class will be at 12:00.
Come get your morning WOD after dropping the kids off at school, or get it done on your lunch break!
As always, thanks for being a part of Moowatee CrossFit, and helping this fitness community continue to grow!
High knees, butt kicks,shoulder swings, hamstring stretch, sampson
Burgener warm-up, snatch balance progression.
20 min to find 1 RM or technique work
WOD: 4 RFT
30 Med ball sit-ups 20/14
50 m sled push
200 m run
30 O/H squat with plate 45/25
Partnered med ball clean & throw to partner. (10 each partner)
Pass throughs, windmills, good mornings, calf & achilles stretches.
Warm up doing 2 x 10 with the bar, then..
10,9,8,7,6, @ 75% 1 RM
5,4,3,2,1 @ 85 % 1 RM
WOD: 12 min AMRAP
12 ring dips
12 tire flips
5 clean & jerk 135/95