Tom

Warm Up: Deadlifts/Halos/PVC OH Squats/ Foam Roller Workout: 10 reps/3x 1- Swings 2-Goblet Squats 3-Double Cleans 4-Snatch R/L 5- Skull Crushers * Finish with TGU”s:  3x R/L  

Old School

Warm Up: PVC OH Squats / PVC Shoulder Passes/ Joint Mobility Drills Workout #1: 4x Start with right arm (transfer) to left side and repeat. Don’t put the bell down until right & left side is completed. Rest. Repeat 4x. Complex #1: 3- Front Squats / 3- Cleans / 3- Presses Complex #2: 3- Swings/ 3- [...]

Dave

Dave Di’Angelo owner of CrossFit La Morinda-La Fayette, California Warm Up: Hindu Squats / Halos / Windmills Workout #1: Snatch 1:00 minute right / 1:00 minute left / 1 :00 minute Rest / Repeat 4 times Workout #2: Mixed Tabata: Work 25 sec / Rest 15 sec / 3 Sets / Alternating Exercises * Double Kettlebells [...]

Fire Starter

Warm Up: Hindu Squats / Mountain Climbers / Joint Mobility Drills Workout #1: Viking Warrior Conditioning 15:15 Protocol- 20 sets Workout #2: Reps- 10,9,8,7,6,5,4,3,2,1 Swing / Pushups Workout #3:  25 sec work/ 15 sec rest / 3x 1-Deadlifts / Goblet Squats 2-Cleans (2 kb’s) / Press (2 kb’s) 3- Triple Crush / Thruster R/L 4- [...]

Heavy Metal

Warm Up: 10 reps/ 4 sets Deadlifts Windmills 5/R- 5/L Mountain Climbers Workout: 30 sec Work / 20 sec Rest/ 3 sets of each group Double Kettlebells: 1- Swing/ Cleans 2- Push Press / Front Squat 3- Back Row / Lunge with Press R/L 4- Snatch / Push Ups on KB handles 5- Double KB- [...]

Igniter

Warm Up: 3 sets / 10 reps Air Squats / Mountain Climbers / Halos Work Out: 30 sec Work / 20 sec Rest / 4 sets of each group 1- Swings / KB Burpees 2- Snatch & Press Combo / Deadlift 3- Squat & Bicep Curl  / One – Arm Row R/L 4- Figure 8 [...]

Russian Red

Warm Up: Joint Mobility / Oly Rings- Body Rows / Air Squats Work Out: 25 sec Work / 20 sec Rest / 3 Rounds of each group 1- Deadlifts (2kb’s) / Swings (heavy) 2- Pistols  (1 kb) /  Swings (2 kb’s) 3- Cleans (2 kb’s) / Push Presses (2 kb’s) 4- Snatch (2 kb’s) / [...]

Red Zone

Warm up: 10 reps / 3 rounds Hot Potato Deadlifts Mountain Climbers Work Out: 25 sec work/ 20 sec rest/ 4 set of each group 1- Swing / Squat Kicks 2- Snatch R-L / Squat Curls 3- Walking Lunges (2 kb’s) / Cleans (2 kb’s) 4- Swings (2 kb’s) / Push Press (2 kb’s) 5- [...]

Swing Line

Workout #1: Swing Line 15 sec work / 15 sec rest / 3 Rounds The class was divided in two groups (5 ladies & 5 gents) and formed two single lines. 5 sets of kettlebells were placed with each group ranging from heavy & light swings, double KB swings and one- arm swings. They rotated around [...]

Double Duty

Alex Pellecer: St. Thomas Aquinas wrestling star. Workout #1: 10 swings- 10 pushups 9 swing- 9 pushups 8 swings- 8 pushups – all the way down to 1 rep of each. Workout #2: AMRAP in 3 minutes/ 3 sets / 1 minute rest / Double Kettlebells 5 – Cleans 5- Push Presses 5- Front Squats [...]

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