8am Endurance- Sprints on Sprints First 6×400 Running sprints Next 5×500 Rower sprints Next 6×10 Cal Bike sprints Work with partner on the bike and rower, try to do equal ratio of work to rest 9am Mobility 10am Worlds worst partner chipper 40 Minute time cap 200 Wall Balls 200 Rower Cals 200 Sit ups...Read More
warm up- Bike 5 Minutes Clean and push jerk warm up 0-2 Minutes 8 power position power clean and 8 push jerks 2-4 Minutes 6 Hang from the knee power cleans and 4 push jerks 4-6 Minutes 4 from the shin squat clean and 4 push jerks Strength 10 minute emom complete this complex every...Read More
Warm Up- Row 500 30 Bottom to bottom OHS against the wall… reverse grip on your pvc pipe- do these togther Snatch progression warm up 0-2 minutes 8 power position power snatch 2-4 minutes 8 hang from the knee power snatch 4-6 5 full snatch (scale as needed) Strength- 20 minutes to build to heavy...Read More
Warm Up- Bike 5 minutes.. get those legs moving from that 5k yesterday. Then 50 bottom to bottom squats against the wall. Let fix those air squats Grab an empty bar and find a squat rack Front Squats- Two sets of light 10s to warm up 10,8,6,4,2 Start heavy on this… this is going to...Read More
“Deception” is the name of the wod today Here is what you need to know Class outline Wear shoes that you can run/sprint in.. no lifters today. Top of the hour- Get a bar ready for thrusters.. something you can do 15 times :05 after- Run 200 Meters 4 times.. with a 30 second break...Read More
Sunday Funday Open attempts from 8:30 to 8;45 Teams of 3 today- Outside fitness.. bring your SPF 90 Wod 1- Carry a loaded barbell and 1 heavy wall ball/slam ball 800m Split work however your want weight is 135/95 Wod 2 12 Minutes Max cals on the bike Every minute all team members stop and...Read More
Open attempts are allowed from 8-11, try to find someone to count before you get here. Team up 8am Endurance 2×200 60 second rest between each 4×400 90 second rest between 1×800 Push yourself!! 3 minute break after this one 4×400 2×200 9am Mobility 10am Teams of 2 chipper – do this in any order...Read More
Go to games.crossfit.com to at 8pm to see the workout. Here are some simple and easy steps for making the most out of your open! -Open wod is the class wod on Friday. Great time to get it done and get it out of the way. One and done is the way to go -Starting...Read More
If you are in the open use this day as rest/recovery 5 minute bike, slow jog 600, 3 rounds Quick review of the Open Schedule for THIS WEEK. Open wod will be the class wod on Friday Starting at 4pm we will run heats of the open wod until everyone is through. DO FRIDAY NIGHT...Read More
