Strength WOD: Back Squat 3-3-3-3-3-3-3 *Athletes should try and add weight each round. Athletes should be trying to find their 3 rep max.
CrossFit Denham Springs wants to welcome the newest baby to the family. On December 17th, baby girl Lyla Danielle Peoples entered the world weighing 8lbs 9 ounces. Parents, Lee and Jessica and big brother Judah, are excited about the new addition to the family!! Below is Lee holding Lyla. […]
15 Minute Ladder: *Hang cleans *Hand release pushups *Toes 2 bar Athletes start by doing 2 reps of each movement, then moves to 4 reps, then 6 reps, and so on until 15 minutes is up. Christmas Eve classes will be 5:30 and 9:00am. Christmas Day willbe closed
For time: 21-18-15-12-9-6-3 reps of: Ground 2 Overhead (45/25# plate) *After each round do 5 burpees and 30 DU’s.
For time: 50 Med ball cleans 5 MU’s/20 pullups+15 ring dips 40 Med ball cleans 4 MU’s/18 pullups+12 ring dips 30 Med ball cleans 3 MU’s/16 pullups+10 ring dips 20 Med ball cleans 2 MU’s/14 pullups + 8 ring dips 10 Med ball cleans 1 MU/12 pullups+ 5 ring dips The man who started […]
For time: Run 800m forwards Run 400m backwards Rest 1 Minute, then do … 2 Rds of: 75 DU’s/150 singles 50 abmats 12 Hang Power Snatch (95/65#)
Main site WOD!! Have fun with this!!! 30 minute time cap.
Pre-WOD: 3 sets of max reps at ring pushups *Athletes will pause for 1 second at the bottom of every rep. *Scale down will be ring pushups on your knees *Score is total reps from all 3 rounds. WOD: 4 Rds for time: 20 Abmats 30 Ring Pushups 40 Lunges Run 400m
EMOTM for 20 Mins: Odd minute: 3 Power Snatch + 3 Squat Snatches Even minute: 20 Hollow rocks *Athlete can add weight throughout the Rds.
Strength WOD: Overhead Squats 5-5-5-5-5-5 *Athletes should really concentrate on proper technique on all sets. Don’t loss proper form on lifting heavy weight today!!! MetCon WOD: 12 minute AMRAP OF: 10 KB Swings (53/36#) 10 Burpees