9.1.26 SoulShine CrossFit Crew
TUESDAY 🟨 Row / Lunge / Press Durability Flow Workout: 16:00 steady flow: - 250m Row - 10 Single Arm DB Lunges 35/25 lb - 10 DB push presses 2 x 35/25 lb Keep transitions calm. Rx for Age Groups: 35-54: As written 55-59: 200m Row + 8 reverse lunges + 8 DB push presses 2 x 25/15 lb 60+: 150m Row + 6 reverse lunges + 6 DB push presses 2 x 20/10 lb Scaling: Reduce DB load first Reverse lunge -> supported reverse lunge Row -> Bike or Ski at easy effort _________________________
8.31.26 SoulShine CrossFit Family
MONDAY **Tues and Thurs are out for now as ANNE is no longer coaching. We need another person to take over those mornings :) FIGHT GONE BAD 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing for calories Rest 1 minute ♀ 55-lb barbell, 14-lb medicine ball to a 9-foot target, and a 20-inch box ♂ 75-lb barbell, 20-lb medicine ball to a 10-foot target, and a 24-inch box Stim
8.29.26 SoulShine CrossFit Crew
SATURDAY IS HERE AND IT'S TIME TO MOBILIZE :) _____________________________________________________________________ WOD - "SIMPLY 300" 100 Wall Balls 100 American KB 100 Box Jump Overs ** Do them in any order** Ex. 20 sets of 5 or whatever :) **this is an ORANGE / YELLOW workout so pace diligently ________________________________________________________________ If there's time, we'll work on some rope climbs :) ________________________________________________________________
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