West University CrossFit

22 January 2019 Warm-up:  3 Sets: 300/200m Row, 15x Hand Release push up, 10x KB Snatch (5/side) Strength:  Push Press: 7-5-3-3-3 Stamina: 4 Rounds, not... Read More

21 January 2019 Warm-up: 400m Run to JITB, 3 Sets: 6x Inch worm, 20x Alternating lunge, 10x Jumping back squat, 400m Run to Branard Strength:... Read More

19 January 2019

18 January 2019 Warm-up: 10 Rounds: 10 DUs (20 Singles) / 5 Burpees alternating with 5 Burpee Broad Jumps Strength: Hang Squat Clean: 7-5-5-3-3: Stamina:... Read More

17 January 2019 Warm-up: Sul Ross Run, then 3 Rounds:  30 Double Unders (60 Singles),  Bear Crawl Gym from Turf to Rig, 10x Push up, ... Read More

16 January 2019 Warm-up: 2:00 Air bike or row, 3 Rounds: 25m Bear Crawl, 25m Crab Walk, 10x Single arm DB Hang Squat Snatch (5/... Read More

15 January 2019 Warm-up: 500m Row, 3 Rounds: 12x Back Extension, 10x Barbell Goodmorning, 10x Barbell Jumping back squat. Strength: Sumo Deadlift: 7-5-5-3-3: Stamina: 3... Read More

14 January 2019 Warm-up: 3 Sets: Block Run, 10x Goblet Squat, 16x Jumping lunge, 8x KB RDL. Strength: Front Squat: 7-5-5-3-3: Stamina: 4 Rounds, not... Read More

12 January 2019 – Coach Kyle #1’s Snatchtastic Saturday

11 January 2019 Warm-up:  Sul Ross Run, Strength: Hang Clean (yes, Squat) 7-5-5-5-3: Increase load each set. Does not have to be touch and go! Stamina: 5 Rounds,... Read More