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Sunday Funday

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) Coach’s Warm-up Metcon Metcon (No Measure) EMOM x 15 1: Stone Lifts 2: D/B Yoke Carry 3: Ski 4: Bike 5: Rest3 rounds through all exercises, alternating EMOM.

Saturday

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) Coach’s Warm-up Weightlifting Bench Press (5-5-5-5-5) Sets of 5 building in weight Metcon Metcon (Time) With a Partner: 50 DUs 40 Wall Balls (20/14) 30 KBS (2/1.5) 20 Box Jump Read more…

FRIDAY

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run/Dynamic 1:00 Inchworm + Spiderman 5ea Scap Pro-/Retraction 3 Rounds – 10 Air Squats – 5ea IYTW’s – 2ea 1-arm Bridge (w/ 1s hold) Weightlifting Clean & Jerk 13:00 Read more…

TUESDAY

Bloomington-Normal Barbell Club – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run/Dynamic 1:00 PVC Pass-through + Fold 2 Rounds – 10 PVC Goodmorning – 10 PVC BN Press 3 Rounds – 5 PVC OHS – 5ea PVC 1-leg Deadlift – 3ea Read more…

MONDAY

Bloomington-Normal Barbell Club – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run/Dynamic 1:00 World’s Greatest Stretch :30 Lat Stretch 1 Round – 20 Mini-band Handcuffs – 10ea Mini-band Shuffle 3 Rounds – 6 Mini-band Pause Squats – 3ea T Push-ups – Read more…

Saturday

Bloomington-Normal Barbell Club – CrossFit Warm-up Warm-up (No Measure) Coach’s Warm-up Metcon Metcon (Time) 4 Rounds – 10 DB Step-ups (5ea) (50/35) (24/20) – 20 Alt. DB Snatch (10ea) – 30 Cal Bike/Row/SkiAll movements are done with 1 Dumbbell. Aim Read more…

FRIDAY

Bloomington-Normal Barbell Club – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run/Dynamic 1:30 Rig Stretches (Chest, Lats, Squat Hold) 4 Rounds – 3 Ring rows (w/ 3s hold @ top) – 3ea Cossack Squat – 6 Hanging Arch to Hollow – Read more…