Burpee Pull ups Archives - Crossfit Equality

2.07.17 Tuesday

4:30 PM Ladies working on synchronized banded leg curls!

STRENGTH/SKILL:
3 Rounds of:
1a) Lateral Goblet Squat x 8 ea.
1b) 1-Arm KB Rows x 8 ea.
1c) Russian Twists x 20.
– Rest 30s.

METCON:
5 Rounds of:
250 meter Row
10 Burpee Pull-ups
Rest 2:00
– Score = total time
– 25:00 Time Cap

AFTER PARTY:
Banded Pull-Aparts x 100 Reps
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
Tabata:
1) Wall Sits
Rest 1:00
2) Mountain Climbers
Rest 1:00
3) G2OH w/Plate (45, 25)
Rest 1:00
4) Hollow Rocks
*Score = Total Reps*

AFTER PARTY:
Banded Leg Curls 50 reps each leg

QOD: The CF Open is coming! What dumbbell movement do you think will be included in the Open WODS?

09.16.16 Friday

Aziliz working on GHD situps with a smile on her face!

STRENGTH:
Sumo Deadlift: 1 RM. Rest 2:00.

METCON:
“GI Jane”
For Time:
100 Burpee Pull-Ups
*12:00 Time Cap*

AFTER PARTY:
50-100 Banded Leg Curls
50 Bent-Over Supinated Grip Rows

QOD: Would you rather be 3 feet shorter OR 3 feet taller?

08.16.16 Tuesday

5:30 PM class working through High Box Jumps and Power Cleans!

STRENGTH/SKILL:
1) Double KB Front Rack Step-ups: 2 x 10. Rest 60s
Then:
2) Deadbugs: 2 x 10. Rest 60s.

METCON:
4 Rounds, Rest 2:00 between each round:
Row 500 meters
12 Burpee Pull-ups
*Score is total time including rest*

AFTER PARTY:
5:00 of Static Stretching if time permits
_____________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
Tabata Squats
then,
Tabata Shuttle Runs
then,
Tabata Plank Holds
*Score all three seperately*

AFTER PARTY:
Banded Leg Curls 2 x 10 ea leg

Trivia QOD: What was Olympic Weightlifter Sarah Robles Total score to win the bronze medal at the 2016 Rio Olympics?

METCON:
Teams of 2 for time:
Buy in:
1 Mile Run
Then,
“GI Jane”
100 Burpee Pull-ups
“Karen”
150 Wallballs (20, 14)
Cash-out:
1 Mile Run
*30 min Time Cap*
Break up all movements including run as needed. One person works, one rests.

Trivia QOD: Which country has the most athletes scheduled to compete in the 2016 Rio Olympic Games?

01.28.15 Wednesday

Coach Claudia, Hugh and Trisha getting some Oly training in!

STRENGTH:
Back Squat 20 Unbroken
Add 5lbs to previous 20 unbroken

WOD:
EMOM 12 Minutes:
Even 10 Burpee Pullups
Odd 15 Wall Balls (20/14#)

AP: Tabata Hollow Body Rocks
____________________________________________________________________________________________
6:00am CFLite Class
SKILL:
DB Snatch Review

WOD:
75 DB Snatches for time (45/35#)
Alternate every 5 reps, go heavy!

AP: 1/2 Tabata Hollow Body Rocks

QOD: Do you have a favorite paleo recipe to share?