July 26, 2017

Wednesday

Wednesday already! Man this week is flying by! 😉
Yoga/Mobility is set for tomorrow 6pm! See you there! 

Warm Up:
2 Rounds 
Run 200m
2 Wall Climbs 
15 Kettlebell Swings (35/26#)


Lift:
Deadlifts 
8-5-3-3-3-3
**Go for a 3 Rep Max 

WOD:
2 Rounds 
50 Double Unders
10 Overhead Squats (115/75#)

Rest 2 Min 

2 Rounds 
15 Push Press (115/75#)
15 Toes To Bar 
15 Burpees

**CrossFit Total is coming.. I'm thinking Monday. Make sure you are recording your lifts... one of the best ways to gain confidence in yourself is tracking your progress in all that we do! From lifting to cardio.. to core strength. Keep track in a journal, app (mywod is my fav), or however works for you! 

July 25, 2017

Tuesday

Nikki's Back today! Get up and get to class! 

Warm Up:
EMOM for 5 Min 
5 Burpee Pull Ups
5 Air Squats 

Skill:
Ring Dip Practice 


WOD:
"Elizabeth"
21-15-9 reps for time of:
Power Cleans (135/95#)
Ring Dips 



July 24, 2017

Monday

New Monday. New Week. New Goals!! 
Warm Up:
Row 800m
2 Rounds 
10 Jumping Pull Ups 
10 Burpees 
20 Walking Lunges

Lift:
Front Squat 
10-10-10-10 
You pick the weight... must be below parallel squat 
and don't let your elbows hit your knees! 


WOD:
"Cindy"
AMRAP in 20 min of:
5 Pull ups 
10 Push Ups 
15 Air Squats 


**Let's plan a Recoil Orange County Fair Night or Day!! Any suggestions! 

July 22, 2017

Saturday

There is no running club and no CrossFit this morning due to the competition 

at CrossFit Insanity in Irvine! Please come support our boys as they kick some booty! 8a till probably about 3pm! 



Go support Team Recoil! 

July 21, 2017

Friday

Got to love Friday's! Get up and get in here because we are closed tomorrow morning! 

Warm Up:
Run 800m
1 Min Plank
30 Sit Ups
1 Min Plank

Lift:
Bench Press
3-3-3-3-3 warm up and find a 3 rep max

WOD:
2 Rounds for time:
22 Thrusters (95/65#)
22 Toes To Bar

Rest 2 Min 

2 Rounds 
22 DB Squat Cleans (35/25#)
22 Push Ups 


**Join us tomorrow at CrossFit Insanity to watch Robert, Chris, Jayson, and Kevin compete! 

July 20, 2017

Thursday

Sore today?? Arrive early to class to 
get a little foam rolling in before you start your warm up! Then mobility tonight at 6pm!

Warm Up:
2 Rounds 
30 Jumping Jacks
10 GHD Sit Ups 
10 Back Ext 


Lift:
Back Squat 
8-8-8-8 
2 Second Pause squats, start at 95/65 and climb up in weight each set 

WOD:
For time, in any order:
Run 1 mile
Row 1609m
Assault Bike 75 Calories 😯


**Reminder we are closed Saturday morning to go watch the boys compete at CrossFit Insanity! Come join us! 

July 19, 2017

Wednesday

Don't forget to come watch Kevin, Jayson, Robert, and Chris compete this Saturday at CrossFit Insanity in Irvine! Remember Recoil is closed Saturday morning for the comp! 
Warm Up:
Row 800m
10 PVC Pass Thrus
10 PVC Overhead Squats
10 Push Press (45/35#)


Lifting Day Anyone??!!!

Hang Power Clean 
10-5-1-1-1-1

Hang Power Snatch 
10-5-1-1-1-1

Jerk
10-5-1-1-1-1 

See if you can find your max's! Not into lifting, don't skip today.. come in and make up a workout using one or two of these movements :) 

**Yoga/Mobility Tomorrow night 6pm!