|Posted by Lisa Celentano on October 5, 2020 at 8:00 PM||comments (0)|
|Posted by Lisa Celentano on October 5, 2020 at 8:45 AM||comments (0)|
|Posted by Lisa Celentano on October 5, 2020 at 7:00 AM||comments (0)|
|Posted by Lisa Celentano on October 2, 2020 at 12:10 PM||comments (0)|
8 WALKING LUNGE 45#/65#(front rack pos.)
8 SPIDER MAN PUSHUPS
8 KB TURKISH GET UPS
8 LATERAL BOX JUMPS
1 RIG WALK
|Posted by Lisa Celentano on October 1, 2020 at 2:25 AM||comments (0)|
Sorry I'm late with this, it's been a busy morning!!
This is a fun one that builds teamwork and drive cuz no one likes letting their par!ner down!
TEAM WOD - 2 RFP (Rounds for Points)
TEAMMATE #1 TEAMMATE #2
50 SIT UPS ROW (Count CALORIES)
RUN/ROW 200 KB SWINGS (count swings)
12 PUSH UPS WB SHOTS (count reps)
10 PULL UPS WEIGHTED LUNGES (count)
EACH TEAMMATE WILL PICK UP THE COUNT ON THE RIGHT HAND SIDE FOR A GRAND TOTAL.
The entire WOD takes about 15-20 minutes.
|Posted by Lisa Celentano on September 30, 2020 at 6:10 PM||comments (0)|
It's good for you all to get back to BASICS every once in awhile!!
Today's task: Complete 5 reps of EACH exercise for 3 ROUNDS
Rest 2 mins. between each round
add weight each round (if applicable)
1. AIR SQUAT 2. FRONT SQUAT 3. OVERHEAD SQUAT
4. SHOULDER PRESS 5. PUSH PRESS 6. PUSH JERK
7. DEADLIFT 8. SDHP 9. MED BALL CLEAN
Try to use the same weight for:
PUSH PRESS * SDHP * PUSH JERK
HEAVIEST: DEADLIFT & FRONT SQUAT
|Posted by Lisa Celentano on September 27, 2020 at 5:35 PM||comments (0)|
You don't have to be in shape to CrossFit, You don't have to have a six-pack, or be able to do pull ups, push ups, BURPEES or even a sit up. You have to WANT IT! You have to want to FEEL BETTER about yourSELF, your peers, your community, your job, your kids, your significant other.....YOUR LIFE! Just show up! You will leave inspired and accomplished......AND downright AWESOME!
2 SESSIONS TODAY: 4:15 PM * 5:30 PM
TODAY'S WOD - 5 ROUNDS FOR TIME
10 BURPEE BOX JUMPS
10 CATAPULT SIT UPS 20/15
10 THRUSTERS 95/65
1 Minute REST
|Posted by Lisa Celentano on September 25, 2020 at 1:20 AM||comments (0)|
We will see you all MONDAY 09/30/20
Go enjoy your weekend!!
|Posted by Lisa Celentano on September 23, 2020 at 7:35 PM||comments (0)|
BOOTCAMP 40:20 4 ROUNDS
40 SECONDS WORK - 20 SECONDS TRANSITION
4 rounds - COUNT LAST ROUND FOR TOTAL POINTS
1. BATTLE ROPE ROW
2. DEVILS PRESS JUMP ROPE
3. SIT & STAND VERSA CLIMBER
4. KB LATERAL LUNGE STEP UPS
|Posted by Lisa Celentano on September 22, 2020 at 6:00 PM||comments (0)|
15 Sumo Deadlift high pulls
15 Calories on rowing machine or 2 min. BIKE
15 Plank jacks