Monday, January 16, 2017

Sandra
Essential Oils class this Wednesday evening at the gym. Check here for details.

Back Squat for load:
#1: 20 reps @ 65%
#2: 10 reps @ 75%
#3: 5 reps @ 85%

rest 60-90 sec between sets.



EMOM 10 MIN
2 snatch + 20 double unders


Every 30 sec for 5 min:
2-4 Unbroken CTB pull ups

scale with bands or ring row

Sunday, January 15, 2017



Essential Oils class this Wednesday evening at the gym. Check here for details.

Saturday, January 14, 2017


Teams of 2, split the work any way you choose. One partner working at a time. Partner A works, while Partner B either holds a plank or bottom of squat.

For time:
100-80-60-40-20
Single unders
Air squats
rest 2 minutes, then
100-80-60-40-20
Box Jumps
KB Russian twists

Score= total time - 2 min rest

Friday, January 13, 2017


 

 
Every 3 minutes for 15 min
3 power cleans
4 front squats
5 bar facing burpees

Increase load each set


3 rounds for quality:
10 hollow flutter kicks
10 arch flutter kicks
20 sec right plank on elbow
20 sec left plank on elbow
Rest 1 min

 

Thursday, January 12, 2017



5 Rounds For Quality:
10 KB Halos (5r/5l)
10 KB Alternating Plank Row (5 r/5 l)
20 KB Around the World (10r/10L)
20 Single Arm Russian KBS (10r/10l)


*choose a weight that allows you to do a complete round unbroken. `


2 min pretzel stretch each leg

2017 Winter Nutrition Challenge (more details coming!)
February 6-March 17
3 levels of participation

Level 1
This level is for those who have never done a nutrition challenge with CrossFit North Mesquite or who have and simply want to take the challenge to clean up their eating habits. The focus will be on eating nutritious, whole, and minimally processed foods.

Level 2
This level is for those who have done one of our challenges already and are ready to take their nutrition to the next level by tailoring your nutrition to your specific needs.

Level 3
1-on-1 coaching. Meet weekly with your coach to develop a nutrition plan specific to your goals.

Wednesday, January 11, 2017


Body Analytics is coming out on January 27. Read about them here.
Sign up for your spot HERE.


3 rounds:
Run 400m
15 unbroken pull ups

rest 3 min between rounds

scale with bands, ring rows, or breaking up the total number


Mob WOD
1 min banded shoulder distraction each arm
1 min couch stretch each leg