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Fire Factory 9-26-20

September 26, 2020/in Fitness /by Kare Williams

3 Rounds – (3 person teams)

Station #1 – Mace Bell Run/Tire Flips (3 mins)

  • One team mate runs 200m with Mace Bell
  • Other two flips heavy tire
  • Rotate through run for 3 mins

-30 sec rest-

Station #2 – Sled Drags/Serpentine run (3 mins)

  • Team mate #1 drags sled backwards 35 ft to Team #2 then runs serpentine through rig back to start
  • Team mate #2 drags sled 35ft back to Team mate # 3 then rune serpentine through rig back to start
  • Team mate #2 does the same
  • rotate through course for 3 mins

-30 sec rest-

Station #3 – Herculeezes (Stone Over Shoulder) (3 mins)

  • Teammates rotate through tossing soft stone over shoulder for 3 min

HOME WOD 3-23-20

March 23, 2020/in Fitness /by Kare Williams

Warm Up

2 Rounds
20 Zombie walks (10 Each Side, can be stationary if you don’t have the space, don’t kick the dog)
20 jumping Jacks
20 Stork walk (10 each side)
20 Mountain climbers

10 Table Tops
2 Inch worms

WOD

Base Builder 

2 Rounds
Pick a favorite song and do as many Burpees as possible for the entire song
AMRAP  12 min
1 min plank (weighted if possible)
10 Suitcase Deadlifts (5 each side, KB or DB, if using DB just go to mid-shin height)
10 Sumo Deadlift High Pull (KB or DB, if using lighter weight or DB do 5 on each side)
10 weighted Step ups on curb, chair, wall, rock, box, or whatever you can find)

Don’t forget to count the BURPEES for the challenge!!!

AXLE Strength 2-27-20

February 26, 2020/in Fitness /by Kare Williams

1-POWER SNATCH, 2 FLOATING SNATCH

4 sets

TALL JERKS

4 x 3

PUSH PRESS

4 x 4

HANGING FLUTTER KICKS

x 20

WEIGHTED BACK EXTENSION

x 10

3 sets

CrossFit WOD 9-30-19

October 1, 2019/in Fitness /by Kare Williams

CORE

AMRAP 8 min

20 Standing Band Twist (10 each side)
10 Mission Impossible
30 sec Enterprise
20 sec Hanging Hollow Hold with active shoulders

WOD

5 Rounds

250 meter sprint
5 Burpee pull ups
10 Air Squats
15 Sit ups

-1 min rest-

Rx+ C2B 
RX++ MU

AXLE Strength 9-21-19

September 22, 2019/in Fitness /by Kare Williams

Superset all movements 8 x 8

DB PUSH PRESS

DB ROW 


LAT PULL DOWN


PUSH UP

KB DEAD LIFT

AXLE Strength 6-18-19

June 18, 2019/in Fitness /by Kare Williams

PUSH PRESS
4 x 6

DB FRONT RAISE + LATERAL RAISE 
5 x 8

8 front raises, 8 lateral = 1 set

SOFT STONE OVER SHOULDER 

4 x 10

ROWING WOD 6-16-19

June 15, 2019/in Fitness /by Kare Williams

Warm Up
3 min easy row
30 stroke pyramid
3 min stretch

MILO MARATHON PREP
Come with your team. practice transitions and sprints.
WOD will be determined by the number of people in class.

 

 

AXLE Strength 2-25-19

February 25, 2019/in Fitness /by Kare Williams

Squat Cleans

6 x 2
90-95%

Pendlay Rows

5 x 5

Front Squats

4 x 8

 

WOD 2-13-19

February 13, 2019/in Fitness /by Kare Williams

Warm Up

Down and Backs

3x

2 Burpees
6 lunges
1 bar hang with lat act

then
rig calf stretch,

Skill

Squat Clean Drill

8 x

2 x clean pulls
1 x squat clean

Jerk Drill

Jerk Dip

5 x 3

WOD

Squat Clean and Jerk

5-5
3-3-3
1-1-1-1

AXLE Strength 2-11-19

February 11, 2019/in Fitness /by Kare Williams

SOTS Press

5×5

Slow pull Power snatch

5×3 @65-75%

Snatch grip press

4×4 @60-70%

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