Strength- Bench press- 4 sets of 10 Get your deadlift bar ready between the last couple sets and build up to your WOD weight… don’t go into your deadlifts cold. Wod- 18 Minute AMRAP-16 kettle bell swings 55/35 8 pull ups 4 deadlifts 185/275 Run 200mRead More
Strength back to higher reps and lower weights Back squat 4 sets of 10 at 60%to70% Practice rope climb technique in between sets wod 5 rounds for time Run 200m 6 Clean and Jerk 135/95 2/1 Rope climbs 5 burpees just for fun each roundRead More
Strength Front Squat- Heavy 3’s Try to hit a max if you are feeling good. Workout 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups...Read More
Strength- Push Press3,3,3,3,3,3 at 80-90 percent Remember to buy your gift cards for friends! Get their butts in here. The guilt of an unused gift card is powerful tool. link to purchase is below. https://trial-b163f0cd.sites.zenplanner.com/retail-product.cfm?productId=68E42ACC-8561-492D-9F2B-7667909610FC Workout 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as...Read More
warm up with 10 minutes of rowing intervals. minute on, minute off, good pace, not all out, not slacking. Strength will be after Wod- Do this right! jump and touch both hands to a target. partner up and have someone count for you This is an open wod from 2012. Complete as many reps...Read More
Strength Bench Press Heavy 3’s, go for a max if your feeling good. Mix in strict pull ups or ring rows if you are NOT maxing out. WOD- Workout 12.4 This wod was in the open in 2012 and 2013 12 minute AMRAP 150 Wall balls (20 lbs to 10′ target) 90 Double-unders 30...Read More
Surprise everyone… the ghost of Opens past is here this week. We will be repeating workouts from previous CrossFit opens. Know the difference between training and competing. Use these as TRAINING and when the real open comes around.. then it’s time to compete. We will be doing strength portions of the day before these...Read More
15 minute warm up and build bars and get all equipment out for your team- make sure you have all your equipment before you start- wod is simple- Teams of 3 30 Minute Amrap- one team member working at a time (trust me, you wont get a lot of rest) This starts with a 1000m...Read More
8am endurance 1 mile- rest 4 minutes 2×800- rest 2 minutes (after 2nd 800 slowly slowly slowly jog to Byrd Street, when you get there start—— 4×400 with 90 seconds rest between 9am-mobility 10am bootcamp Read More
