Canyon CrossFit Strength and Fitness Training Center Now Open!
Here is our new address and directions to the facility:
WOD: "Tabata Time"
Warm-Up
150 Rope Jumps
Air Squats
Planks
20 seconds on 10 second rest 16 cycles
Count Lowest Rep at any cycle x 8 for score.
WOD
"Dirty Dozen"
Warmup - Hill Walk with Kettlebell - "Farmers Walk"
Dumbell Thrusters
Jumping Dips
Kettlebell Swings
12 reps at each station. Max Cycles in 20 minutes.
Leg Raises - 4 x 10
WOD:
"HELEN"
Barbell Thrusters
Ring Pulls
21-15-9 Three Rounds for Time
WOD:
Sprint Row
Warmup - 150 Single Rope Jumps
250 Meter All-Out Sprint Row
Rest for 30 Seconds
250 Meter All-Out Sprint Row
Rest for 30 Seconds
250 Meter All-Out Sprint Row
Cool Down:
Superman Holds - 4 x 20 sec holds
Leg Raises - 4 x 10 Raises
WOD: - "50"
50 Wall Balls
50 Kettlebell Swings
50 Air Squats
Recommend 5 rounds of 10 reps for each exercise.
Post Time to Comments
WOD - Walking the PLANK
Warm-up - Jump Rope = 150 single jumps
TABATA - 20 seconds on , 10 second rest , repeat
Air Squats - 3 cycles
Planks - 3 cycles
KettleBell Swings - 3 cycles
Planks - 3 cycles
Push-Ups - 3 cycles
Planks - 3 cycles
Perform 2 Rotations
Finish with 15 Knees to Elbows
WOD
Run 5k
Post time to comments
WOD:
ROW 2500 Meters
Post time to comments.
WOD:
Warm-Up (5 minutes)
Rowing - 10 cals
Air Squats - 15
Pushups - 15
Max Cycles in 20 minutes
Cool Down - 4 x max Plank Holds
