4209 Merriam Drive Overland Park, KS 66203 View Map
End of Cycle Reassessments Begin Today! General Warmup and Mobility Then Fitness Assessment Number 1 Baseline For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups If you can’t yet do pull-ups we will take your time at the end of the push-ups and record how you scaled the pull-ups.…
General Warmup, Mobility, and Bar Technique Then For Time: 400 Meter Run, 40 Wallballs 14/10 400 Meter Run, 40 Power Snatches 65/45 400 Meter Run, 40 Pull-ups 400 Meter Run, 40 Overhead Squats 65/45 400 Meter Run, 40 Box Jumps 24/20 400 Meter Run, 40 Thrusters 65/45 Yes, this workout is both light and long.…
General Warmup, Mobility, and Bar Technique Strength Take 15 minutes to build to a heavy set of 5 in the Squat Remember that we go for an estimated 1rm in the squat next week so while this should be very heavy it shouldn’t be an ultimate set of 5 max. Then 3 Rounds For Time:…
General Warmup Line Drills High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Outside Foot Walk Inside Foot Walk…
POST MACROCYCLE ASSESSMENTS NEXT WEEK General Warmup, Mobility, and Bar Technique Movement Prep 10 Scap Pull-ups 5 Kip Swings 3 Knees to Chest 3 Toes to Bar Then 5 Rounds For Time: 21 Wallballs 20/14 18 Alternating Dumbbell Power Snatches 50/35 15 Box Jumps 24/20 12 Toes to Bar After Party 5 x 8 Romanian…
“Jeremy”
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Burpee
“Jeremy” was the first CrossFit workout done at our current address of 4209 Merriam Drive.
We arrived to open our first shipment of equipment and decided this would be a good workout to start our CrossFit journey at this location.
General Warmup, Mobility, and Bar Technique
Then
As many rounds as possible in 15 minutes of the following:
Row 500
40 Double Unders
20 Burpees
Sub 400 run or 1000 bike is rowers are full.
Strict Gymnastics Party
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Strict Handstand Push-ups
Repeat Effort From Last Friday
General Warmup, Mobility, and Bar Technique
Then
10-9-8-7-6-5-4-3-2-1:
Strict Presses 95/65
After Each Set:
400 Meter Assault Bike
15 AbMat Sit-ups
Mobility Party
Stretch anything that is sore or tight. Roll anything that is overactive.
General Warmup, Mobility, and Bar Technique Strength Take 15 minutes to build to a heavy set of 3 of: Overhead Squat Then For Time: 800 Meter Run 30 Chest to Bar Pull-ups 30 Overhead Squats (115/85) 400 Meter Run 15 Chest to Bar Pull-ups 15 Overhead Squats (115/85) Gymnastic Stamina 5 Rounds: 250 Meter Row…
General Warmup, Mobility, and Bar Technique
Then
30-20-10:
Deadlifts (185/135)
Box Jumps (24″/20″)
Directly Into…
10-20-30:
Kettlebell Snatches 24/16
Row Calories
Sprint Conditioning
4 rounds of
Run 200
Walk 200
Followed by
4 rounds of
Run 100
Walk 100
