8am Endurance5k Run training continues with everyone’s favorite- 400’sRun 10X400 on the post office road with 2 minute break in between.. pace on your 400’s should be significantly faster than your 5k, but not a sprint9am Mobility 10am – This is going to be rough, please stick to the time cap WOD: Teams of 3...Read More
The Wod Below is for all classes except the 6pm!We will be having a special Wod at 6 for Torrey’s Birthday. Please come out and celebrate. Wod at 6, food and drinks at 7. Happy Birthday Torrey Warm Up- 10 Mins Double Under Practice *if you can consistently get 60+ unbroken doubles practice triplesStrength Power...Read More
Warm up and skill- please be on time so you don’t miss movement demos and progressions for the first emom25m EMOM:Minute 1- 6 Floor Press Minute 2- 10 Pistols Minute 3- 30 sec Hollow HoldMinute 4 10 Strict Chin Ups (15 ring rows)Minute 5- Single Arm OH KB Hold (20 seconds each arm)Repeat 5 times....Read More
Warm up:2 Rounds (yes we are doing a lot of pull ups, but this is getting you ready for the Murph Wod on Memorial Day) 200 Run 10 Push Ups 10 Air Squats 10 Pull ups (strict if possible) Strength8 minute EMOM 5 Back Squat 70%Points of performance-Body Position, Emphasis in knees and heels, Working...Read More
Warm and skill work: 16M EMOM Minute 1- 30 Sec Plank Minute 2- 20 Sec Bar HangMinute 3- 10 KB RDL (10 each leg)Minute 4-10 Jump Squats Repeat 4 timesSkill- Chest to bar progression practice, coach will go over the progressions. If you don’t have a pull up we will go over progressions for that...Read More
Warm up: 3 Rounds 100 run 10 Lunges 6 Inchworms (Don’t worry will we show you)10 Barbell Shrugs Strength- STRENGTH: Do some warm up sets with and empty bar and lighter weightStrict Press 3×5 70% 3×3 75% 3×3 80% Points of Performance to watch for- Body Position, Hand Location, Bar Path, Full Extension WOD: 16...Read More
Changing it up. going soloHero Wod- “Hortman“ Complete as many rounds as possible in 45 minutes of: Run 800 meters 80 Squats 8 Muscle-ups (16 pull ups or 16 ring rows) Scaling is by time or reps. Coach will help you scale.Read More
Endurance. Don’t forget about this 5k in a few weeks. Sign up sooner than later. There will be a few of us down there. https://runsignup.com/Race/FL/Tampa/RoarThroughYbor Endurance today is to test yourself. Get a good warm up in, a real warm up.. which means running a few 800’s really slow, adding in butt kicks, high knees,...Read More
And so it ends.. The last open workout is today. go to games.crossfit.com at 8pm to see what it is! BE HERE FOR FRIDAY NIGHT LIGTHS!! STARTING AT 4pm… this is an event.. we will have the grill fired up ready to go! food, drinks, workouts and fun.. Let’s get this done, get your wod...Read More
Hop on a rower or bike for 8 minutesfollowed by 15 minutes of mobilityThis is the last week of the open, so we will be changing things up next week. Partner wod25 Minute Amrap, split the work how you want500m row20 Snatches 95/6520 Bar Facing Burpees200 meter run with slam ball.. both partners run, switch...Read More
