Athlete Amy Mezzanote at the 6am @ the West End of OIB.
5 Rounds (3 Minutes of Work/2 Minutes of Rest)
10 Overhead Presses (5 Each Arm)
10 KBS
15 Goblet Squats
5 Rounds (3 Minutes of Work/2 Minutes of Rest)
10 Overhead Presses (5 Each Arm)
10 KBS
15 Goblet Squats
5 Rounds (3 Minutes of Work/2 Minutes of Rest)
10 Overhead Presses (5 Each Arm)
10 KBS
15 Goblet Squats
Start you Monday off strong, get your Homeschool WOD done!
21 Burpees
21 Squats
Run 400 Meters
15 Burpees
15 Squats
Run 400 Meters
9 Burpees
9 Squats
Run 400 Meters
21 Burpees
21 Squats
Run 400 Meters
15 Burpees
15 Squats
Run 400 Meters
9 Burpees
9 Squats
Run 400 Meters
21 Burpees
21 Squats
Run 400 Meters
15 Burpees
15 Squats
Run 400 Meters
9 Burpees
9 Squats
Run 400 Meters
Take a day to Rest and Recover! See you tomorrow!
Crossfit In the Park! Stacy and Steve will lead us in YOGA at 1015 at the OIB PARK, join us!
Partner WOD without sharing equipment !!!
Buy In: Run a lap together then return to partition the reps below.
100 Sit Ups/Run 200
100 Jumping Jacks/Run 200
100 Push Ups/Run 200
100 Walking Lunges/Run 200
100 Dips/Run 200
100 Sit Ups/Walk a Lap
The Run is always together!
Partner WOD without sharing equipment !!!
Buy In: Run a lap together then return to partition the reps below.
100 Sit Ups/Run 200
100 Jumping Jacks/Run 200
100 Push Ups/Run 200
100 Walking Lunges/Run 200
100 Dips/Run 200
100 Sit Ups/Walk a Lap
The Run is always together!
Partner WOD without sharing equipment !!!
Buy In: Run a lap together then return to partition the reps below.
100 Sit Ups/Run 200
100 Jumping Jacks/Run 200
100 Push Ups/Run 200
100 Walking Lunges/Run 200
100 Dips/Run 200
100 Sit Ups/Walk a Lap
The Run is always together!
Mondays HIIT with Casey in the Park with Athlete Becki.
Todays workout can be done with whatever weight option you have!
EMOM for 12 Minutes:
Min 1 = Shoulder Press / Min 2 = Push Press / Min 3 = Push Jerk / Min 4 = Rest (3 Rounds)
Rest 2 Minutes
EMOM for 8 Minutes:
Min 1 = Air Squat / Min 2 = Back Squats / Min 3 = Lunges / Min 4 = Rest (2 Rounds)
Run/Walk 6 Minutes
EMOM for 12 Minutes:
Min 1 = Shoulder Press / Min 2 = Push Press / Min 3 = Push Jerk / Min 4 = Rest (3 Rounds)
Rest 2 Minutes
EMOM for 8 Minutes:
Min 1 = Air Squat / Min 2 = Back Squats / Min 3 = Lunges / Min 4 = Rest (2 Rounds)
Run/Walk 6 Minutes
EMOM for 12 Minutes:
Min 1 = Shoulder Press / Min 2 = Push Press / Min 3 = Push Jerk / Min 4 = Rest (3 Rounds)
Rest 2 Minutes
EMOM for 8 Minutes:
Min 1 = Air Squat / Min 2 = Back Squats / Min 3 = Lunges / Min 4 = Rest (2 Rounds)
Run/Walk 6 Minutes
Park WOD!
30 Sec Plank Hold / 30 Sec Lateral Hops = Repeat 3x
30 Sec Plank Hold / 30 Sec Push Ups = Repeat 3x
30 Sec Plank Hold / 30 Sec Burpees = Repeat 3x
2 Min Plank Hold / 2 Min Rest
30 Sit Ups/20 Bicycle Crunches/10 V-ups = Repeat 3x
30 Sec Plank Hold / 30 Sec Lateral Hops = Repeat 3x
30 Sec Plank Hold / 30 Sec Push Ups = Repeat 3x
30 Sec Plank Hold / 30 Sec Burpees = Repeat 3x
2 Min Plank Hold / 2 Min Rest
30 Sit Ups/20 Bicycle Crunches/10 V-ups = Repeat 3x
30 Sec Plank Hold / 30 Sec Lateral Hops = Repeat 3x
30 Sec Plank Hold / 30 Sec Push Ups = Repeat 3x
30 Sec Plank Hold / 30 Sec Burpees = Repeat 3x
2 Min Plank Hold / 2 Min Rest
30 Sit Ups/20 Bicycle Crunches/10 V-ups = Repeat 3x