8am Endurance classSplit how you want 4 Rounds for time with a partner 1000 meter row or ski800m run (split this how you want.. would suggest running running you go i go 200’s 50 Burpees9am and 10am WodDo Wod 1, 2 and 3 or just pick one or two. Try it with partner. this is...Read More
CrossFit Pair Up Throwdown. pair up any way you want. Teams of guys of guys, teams of girls or teams with a guy and a girl… or take it solo and scale back the reps a little or try to tackle it all. SCALE REPS if you are newer. (20-10-5)Gyms across the world will be...Read More
Its a sprint day. DO NOT half ass the warm up. This is a high volume of sprints. Sprinting is a piece of work that we should all be doing, but don’t do it often enough. You will get out of this exactly how much you put into it. If you are early go get...Read More
6 minutes EMOM 5 pull ups10 push ups15 squats *if you have strict pull ups, start with strictStrength On a 15 Minute clock1 Jerk Dip + 1 Split Jerk w/ Pause in catch positionRest 1-2 minutesStart light and add weight each set (Goal is to go heavier than May 3rd)Good demo video hereTeam Misfit Gyms...Read More
4 minutes of 5 pull ups, 10 push ups 15 squats*this number will progressively go up over the next 2 weeks so you can get some Murph practice inThen,3 Rounds20 Double Unders (scale to 1:1 singles)8 Ground to Overhead with Plate 1 Wall ClimbBuilding competency in gymnastics requires hundreds, if not thousands, of quality reps,...Read More
Warm up3:00 Banded Glute Activation Walk1:00 Squat Hold2:00 of Bodyweight GFYs (Lunge, Lunge, Squat)1:00 Bike, Build in speed every :10 Then, 30 Russian KB Swings 53/35lbs focusing on violent hip extension Back Squat5-3-2-2-1-1-1Immediately after each set, perform an :08-12 AAB sprint for max wattage. As soon as your wattage starts to fall off, stop. Athletes...Read More
8am endurance Mile time trial**We are warming up for this. you should not be going into a mile time trial without being thoroughly warmed up. *if you still want to after this3 Rounds for time with a partner split how you want1000 M row 50 Burpees AMRAP 24 Minutes, with a Partner alternating full rounds8/6...Read More
Fun day today. WARM UP your sprints. never ever sprint without some kind of warm upEvery :90 for 4:3010 Cossack Squats10 Jumping Back Squats10 Reverse LungesThen1:00 Leg Swing, Right Leg1:00 Leg Swing, Left Leg3 Rounds40yd “Flying sprint”R1: 30yd building in speed, 10yd sprintR2: 20yd building in speed, 20yd sprint R3: 10yd building in speed, 30yd...Read More
2 Rounds 15 BurpeesRun 400m*not everyone has the skills below. We will work on whatever progression you are on. that starts with just hanging from the bar to build grip strength. 2 Rounds:30 False Grip Hold from Pull Up Bar or just hang from the barRest as neededthen,2 Rounds5-10 False Grip Ring Rows/Ring Pull Upswe...Read More
