Airdyne

  • Wednesday June 3rd

    Strength

    Back squat

    3 x 5

    Add 10/5lbsb FLT

    DB Unilateral Floor Press

    3 x 15

     

    Metcon

    AFAP

    30 Wall Balls
    20 Burpees
    30 Cal AD
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  • Saturday May 30th

    Squat Therapy 15 Mins

     

    Metcon

    Partner WOD

    Teams of Two 

    5 RFT

    20 KB Swings (Heavy)
    Row/Run 400 Meters
    20 Box Jumps 
    20 Weighted Russian Twists 
    ME Row or Airdyne x 1 minute
    Rest 1 minute between sets
    Each Partner switches off each movement, so partner one does 20 KB Swings, partner 2 does run 400 meters, and so on.
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  • Sunday March 22nd

    Metcon

    Partner WOD
     

    21-15-9
     

    KBS
    Box Jumps

     

    Partner 1 does 21 KBS, then partner 2 does 21 KBS, then Partner 1 does 21 Box Jumps, then Partner 2 does 21 Box Jumps, and so on until both finish 9 KBS and 9 Box Jumps 

     

    Then right into the following of:

    Row 2000 Meters or Airdyne 200 Calories or Run 1600m
    Break up whatever way each time wants to break up

     

    21-15-9
     

    DB Squats
    Burpees

     

    Partner 1 does 21 DB Squats, then partner 2 does 21 DB Squats,, then Partner 1 does 21 Burpees, then Partner 2 does 21 Burpees and so on until both finish 9 DB Squats and 9 Burpees
     

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  • Saturday January 3rd

    2 RFT

    Teams of 2

     

    50 Kettlebell Swings
    50 Burpees
    50 Box Jumps
    80 Calorie Airdyne or 1500 Meter Row
    50 Goblet Squats/Wall Balls
    50 DB Push Press/Hang Power Cleans
    50 Hollow Body Rocks
     
     
     
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  • Saturday May 31st

    Metcon

    O'Malley Mash Up

    (Courtest of Vagabond CrossFit)

    Buy In

    20 Burpees



    Round 1

    50 Kettlebell Swings/DB Snatches

    Row 1000 meters or Airdyne 65 Calories(Men)/Airdyne 55 Calories(Women)/ or Run 800 Meters



    Round 2

    40 Sit-Ups

    Row 750 Meters or Airdyne 50 Calories(Men)/Airdyne 40 Calories(Women)/ or Run 600 Meters



    Round 3

    30 Kettlebell Swings/DB Snatches

    Row 500 Meters or Airdyne 35 Calories(Men)/Airdyne 25 Calories(Women)/ or Run 400 Meters



    Round 4

    40 Sit-Ups

    Row 250 Meters or Airdyne 20 Calories(Men)/Airdyne 15 Calories(Women)/ or Run 200 Meters



    Cash Out

    20 Burpees

    Partner A will do 50 kettlebell swings, and Partner B will row or airdyne, once both are done, they will switch, and Partner B will do 50 kettlebell swings, and Partner A will row or airdyne. Each person must do every movement of station of 50 swings, 40 sit-ups, 30 swings, 40 sit-ups, and 20 burpees. Also each person will row or airdyne as well.

     

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