Warm up3 rounds 100m Run 5 Down Dog to Seal Stretch 6 Air Squats 7 Empty Bar Press Strength *Be sure to warm to your 70 percent and practice your decents with an empty barTempo Back Squat 5×2 (5 sets of 2) 5 seconds on the way down 3 second pause at the bottom, drive...Read More
Warm Up 3 Rounds 10 MedBall Cleans 100m Run 10 Wallballs Vested Wod Today. We will go over the movements in the Wod. Get equipment set up and start the workout. 30 Minute Amrap5 Devils Press(50/35) 30 walking lunges (vest only, no dumbbells) 5 Pull ups30 Cal Row or Bike or 400m Run**Major Scaling, if...Read More
Warm Up- Happy Birthday Aaron Leech! 12 Min EMOM 1-10/8 Cal Row2- 4 Man Makers 3- 7 Banded Ham Curl 4-30 Sec Hollow Hold Strength- Deadlift 10,9,8,7,6,5,4,3,2,1 This is 55 Deadlifts. You are increasing weights, and lifting every 2 minutes.. This is not a max session. weights should be light on the high reps. work...Read More
Warm Up12 Minute EMOMMIN 1- 10 Front Squats empty barMIN 2- 10 Shrugs MIN 3- 10 Push PressMin 4- 15 Hammer hits Strength-Strict press- You’ll be working at around 60 percent 5 sets of 12, Make your shoulders burn3 Rounds 15 Power Cleans (RX 115/85) 20 Push Ups INTO 2 Rounds 27/21 Cal Row 75...Read More
Thanks Crossfit Midtown for this idea. “Marvel Galaxy” Teams of 2Iron Man** 7 Minutes *Bring a vest if you have one, most superheroes wore body armor 400m Run 10 Jerk 155/105 10 Bar Facing Burpees****Then with remaining time AMRAP Wallballs 20/14 -Rest 4 minutes- Score is wall ballsCaptain America 7 Minutes vest optional and Carry...Read More
Endurance-Running Option200×4 with 60 seconds rest400×4 with 2 minutes, last 400 rest 4 minutes1 mile max effortNon-Running Option partners20 Rounds 45 seconds Max effort row, 15 second transition time, switch every roundRest 5 minutes 10 Minute AmrapPartner 1 does 7 calories on a bike runs 100m comes back does 3 burpees with their partner.. then...Read More
2 rounds Dynamic WU: 1-Arm Up/Down 2-Single Leg Toe Touch 3-High Kick 4-Arms Across 5-Spider Man Push Ups Strength and skill EMOM15 Minutes 3 roundsMinute 1 12 Alternating curlsMinute 2 12 Alternating single arm overhead pressesMinute 3 12 Floor presses with DBMinute 4 12 weighted sit ups with one DB on chestMinute 5 30 second...Read More
Barbell Warm up- Clean review to follow the same pattern as the snatch review on MondayStrength and skill-Find one rep max of this complex1 Power clean (from the floor)1 Hang Squat Clean2 Front squatsREVIEW DEVIL PRESS! WZA 18.4 16Min AMRAP 2 Devils Press 50/35 2 Alt DB Box Step Ups 4 Devils Press 50/35 4...Read More
10 Min Group EMOM: Minute 1- Banded Hip Pulls 2- 30 Sec Sumo Squat Hold 3- 100m Run 4- 7 Empty Bar Good Mornings 5- 7 Empty Bar deadliftsStrength, skill 14 minute EVERY other Minute on the minute 5 Heavy deadlifts, talking 80 percent and up, 5 burpees over your bar. This is where its...Read More
“Teamed Up Tuesday” Warm up- 3 Rounds P1-Runs 200m P2-Single OH KB Hold Then 6 Synchro Push Ups 10 I go You Go Air Squats Review Wod movementsFind your weights and rowersPartner Wod 1 500-400-300-200-100m Row Each P1-Rows P2- Double Front Rack KB Hold 53/35 **5 Burpess For early KB Drop – It works like...Read More
