Warm up10 Burpees Then 2 Rounds 10 Jump squats10 ring rows100m RunThen 10 bupees Strength 20 MinutesFind 5 rep max back squat. That will look something like this 10 reps empty bar then at a very light weight, a few sets of 5-7 building to that heavy weight, then take your attempts at a 5...Read More
Warm upThen 3 roundsRun 100m 5 push press empty10 Empty bar thrusters Strength Push PressWarm up to your 60 percent. shouldnt take longThen 10 minutes emom3 Push press at 60-65 percent of max push press light and quick Wod 14 Minute Amrap *going to score this one for total reps 30 Alternating Single DB step...Read More
Sunday Funday… Be kind to your dumbbells… they are so kind to you. Wod 1-8 Minutes 6 Double DB squat clean and jerks from the floor (these are tough)8 Burpees 10 Chest to bar pull upsWod 210 Minutes 6 Devil Press8 dball over shoulder 10 step ups with dballWod 310 Minutes 6 DB thrusters 8...Read More
8am Endurance- Row and run time40 cal bike or ski buy inRow 800, run 800row 400, run 400 x4 (repeat this sections 4 timesrow 800, run 80040 cal bike or ski cash out 9am and 10 am 6 rounds for time of:15 Wall Balls, 20/14 lbs8 Kettlebell Swings, 70/53 lbsREST 521-15-9 reps, for time of:Knees-to-elbowPush-upCalorieRest...Read More
First 5 minutes of class for the warm up will spent on jump rope working on doubles or triples. THEN2 Rounds 10 good mornings 8 empty bar deadlifts (4 seconds up, 4 seconds down) 6 Burpees Strength-5 sets of 5 deficit deadlifts standing on a plate, work around 70 percent of your max for all...Read More
Warm up3 RoundsRun 200m10 Ring rows 10 knee raises Grab a barbell 2 Rounds Minute 1- 10 Clean grip high pulls and 10 power position power cleansMinute 2- 8 power cleans from the kneeMinute 3 4 from the shin, pausing at the knee and the power position PLUS 4 from the shin with no pause...Read More
Fran Day. The most well known bench mark workout in CrossFit. A couple different options. “Friendly Fran” and regular Fran. *If you don’t have a baseline time for regular Fran OR you want to beat your old time we would suggest trying regular Fran. It’s a good test of fitness. *Friendly Fran will be time...Read More
Tomorrow is Fran or Friendly Fran. time to start mentally preparing for that. Fran is sacred. Don’t miss tomorrow. Last games repeat wod this week. Longer wod today. Max lift and cardio sprint yesterday, heavy clean complex Thursday. Warm up3 Rounds Run 20025 Jumping Jacks 10 Cossack Squats (5 each way)Start with a wod 5...Read More
In the spirit of the CrossFit Games we will be hitting some of the same workouts that they are doing at the games this year. This is unique opportunity because usually “The Games” are held at huge event centers and uses some equipment that isn’t available to us. This year the first part of the...Read More
sticking with the theme of dumbbell sunday…. Wod 1- 8 Minutes 800m runWith remaining time max reps of alternating HANG db snatches 70/50 Rest wod 2-10 Minutes amrap5 Pull ups 10 push ups (on your 2 dbs)15 double DB burpees rest wod 310 Minutes 25 doubles or 50 singles 10 single arm db hang clean...Read More
