Warm up Coach Led Strength / Skill Split Jerk 2 rep max, build up to your heaviest double Workout In 15 minutes get as far as you can 3 power snatches 3 burpees 20 DUBZ 6 power snatches 6 burpees 20 DUBZ
9..12..15..18 ... etc Scored by each rep performed Ooohhh how we miss the warm weather. This day was a warm one! We cant wait for summer!!
Warm up Coach led Strength + Skill Front Squats 5x4 @ 85% Superset with strict HSPUs 12-10-8-6 Workout of the day 1 round for time 10 burpees 30 dead lifts 225/155# 60 wall balls 20/14# 10 burpees 15 dead lifts 30 wall balls 15:00 cap
Warm up Gen WU 20 jumping jacks 20 mountain climbers 20 air squats 2-3 rounds or 6 min which ever comes first Spec WU 10 alternating ISO abs 10 abduction per side 10 hip thrusters Barbell Back squats 3 x 5 @ 85-90% of 5rm (if you do not have a 5rm you will set one) Workout of the day 500m row buy in then... 18-9-6 handstand push ups goblet squats 53/35# toes 2 bar for time
Warm up 200m row Z2 2 WGS per side 50 single jump ropes 10 mountain climbers 6-8 minutes of work Strength / Skill Shoulder press 4 x 4 at 75-85% Workout 100 wall balls Then 3 rounds of 5 overhead squats 135/85# 7 dead lifts 9 Burpees For time
Warm up Coach Led Strength / Skill Sumo Deadlift High pull 3 x 10 @ 95/65# Workout 10 min AMRAP 5 bupee box jumps 10 Power cleans 15 pull ups Alyssa is a Copperas Cove athlete. She is a Volleyball and powerlfiter for the bull dawgs! She is going to make a statement this year by smashing last years meet! We are proud to say we train her for all her fitness needs!
Warm up 10 Banded rows of the rig :30 Second plank 10 Big circles forward 10 Big circles backwards 6-8 empty back squats with temp ( 5 seconds down) Worlds greatest stretch 3-5 x each side x 2 -3 rounds or 7 minutes whichever comes first Strength / Skill Back Squats 3 x 5 @ 50-60% 3 x 3 @ 70-75% 3 x 1 @ 80-90% Workout 5 - 10 -15 Front Squats 155/105# Box jumps 24/20" Every minute on the minute perform 1 burpee and then continue you workout where you left off.
7 years ago when I opened CrossFit Beyond Limits in Killeen, Texas the infancy of mobility was at its lowest. No one really knew about being mobile. Fast forward to today we have two locations one in Harker Heights and one in Copperas Cove. I (Coach Ben) write the program for both. I am no way a expert in programming and I am still learning how to optimize my athletes who walk in my doors everyday. We have all levels of people in both our facilities but all have one thing in
Tomorrow is our FREE workout Join us for a free a CrossFit workout Time : 9:30 am Where : CrossFit Harker Heights 701 Sun Meadows Dr Harker Heights All levels welcome! Coach Andrea hitting up some Dumbell snatches