Crossfit Games Day3 wods. see how you stack up against the fittest on earthWarm up will be going through movements in each wod. In bigger classes half the class will start on one wod, half the class on the other Ringer 1 30-20-10 reps for time of: Air bike (calories) Toes-to-rings Time cap: 7♀ /...Read More

Warm up3 rounds (1 together, 2 on your own)10 RDLs with empty bar15 banded hamstring culrs10 empty bar deadlifts10 Pull ups Strength-Work up to your 1 rep max OR 3 rep max rep. If you are working to a 3 rep max have a coach help you figure our your wod weight. Wod-30 Deadlifts 50%...Read More

6 minutes partner warm up1 is biking for the entire minute the other is doing russian twists, switch every minuteThen 2 Rounds empty bar10 Good Mornings 10 Pass Throughs 1 Burgener Warm Up 8 minutes to figure out weights and practice movement for the wodWod200m Run 20 Hang Power Snatch 95/65 200m Run 20 Push...Read More

Teams of 2 Partner Barbara straight into another wod “Barbara” Split how you want, take your true 3 minutes break5 Rounds 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats **REST 3 Mins Between Rounds including the last roundInto50-40-30-20-10 Wall balls Row or bike calsRead More

8AM Endurance 5 rounds- 30 minutes totalMinute 1-max reps burpeesMinute 2-max cal rowMinute 3 Max cal bikeMinute 4 Max reps SINGLE UNDERSMinute 5 Max reps air squats Minute 6 rest. **keep a good pace but don’t sprint out the first round. 9am Mobility10am Fun solo effort today. If overhead squats are a movement you struggle...Read More

Need a little Cardio in your lifeThese sets in the wod are meant to be at your top effort each round. Depending on what option you pick, here is the effort we are looking forBike- Not a beach cruiser pace, if you can talk, you are going too slowRun-able to talk= too slow.. sprinting until...Read More

Warm up2 Rounds 3 Mins of Run/Bike/Row PVC Pass Throughs 7 Pull Ups 7 Dips Strength Bench press10,9,8,7,6,5,4,3,2,1 Try to add weight every set. This takes a little while, keep moving, do one set every 2 minutes. Wod 3 Rounds 35 Wallballs 20/14 6 Muscle Ups Ring (bar to scale) 5 Ring Dips *you can...Read More

Weight vest Wednesday 2 Rounds 150m Row 15 Push ups9 Air Squats 8 Kip swings 7 Ring Rows Wod (vest optional) – 35 minutes cap7 Rounds 400m Run/Row/ski or 25/20 cal bike (or a mix of all of them) 21 Lunges 9 Pull Ups 9 BurpeesRead More

Teamed up TuesdayWarm up 3 Rounds 100m Run (All Movements with a PVC)10 Passthroughs 10 Good Mornings 10 Back Squats 10 minutes to get your team of 3 together. Try to pick teams that can use the same weights on the movements to avoid having 40 bars out. Aiming for 1 bar per team, especially...Read More

Warm up- 2 Rounds 100m Run 10 Lunges 7 Push Ups 6 Kip Swings 5 Inchworms **Review rope climb and scaling for rope climb. SKILL- Half “Flight Simulator” On a 10 minute running clock see how far you can get into this workout. If you just spend 10 minutes practicing doubles thats fine. The pyramid...Read More