Barbell snatch warm upSquat Snatch 2-2-2-1-1-1…*not looking for a max here, think of this as a really good shoulder warm up for the wod, but if you are feeling good let the horses out of the barn. Just getting some snatching because it wasnt a big part of last cycle. Won’t stay on this section...Read More

Sunday Funday Partners. Split how you wantWod 112 Minutes20 Slam balls over shoulder 20 Push ups20 sit upsWod 2-10 minutes 18 Deadlifts 16 Pull ups14 Burpees over your barWod 3- You lucked out last week this storm, but not this week4×600 you go i go, each person runs 2- 600sRead More

Head down to Valor Fitness Warehouse of Bryan Dairy Road to see some Train Harder friends compete at Wod WarsSaturday 8am all running-If you despise runnning you can do this on the rower8x400m on the post office road- 10 if you can keep your speed up9am and 10amDo 1, 2 or all 3 of these...Read More

2 Rounds10 Scap Pull Ups10 pause squats with empty barbellThenAMRAP 8 Minutes6 Empty Bar Hang Squat Cleans4 Gymnastics Kips (still working on kips, perform 8 ring rows for the next 2 movements)*add a little weight to your bar during this amrapTake the next 10 minutes to build to a squat a clean weight at or...Read More

2 Rounds200m Run15 Wallballs8 Gymnastic Kips6 DB Facing Burpees2 Inchworms Then, in no particular order, perform the movements in the workout to ensure they know how to do them safely and correctly.Test wod “Misfit Chaos”For Time (hard 30 minute cap)40 Toes to Bar40 Alt. DB Snatch 70/50lbs40 Lateral Burpees Over DB40 S-arm DB Thrusters 70/50lbsRun...Read More

Barbell warm up for the snatchStrength 8 Sets1 Snatch Grip Deadlift 1 Hang Power Snatch + 1 Hang Squat SnatchWod4 Rounds of 3:30 with 90 second break between rounds (20 minute wod, be ready to go by 30 after) 10 Strict HSPU22 Wallballs 20/14lbsMax cals any machine ** ScalingSHSPU: Reduce amount, scale for kipping HSPU...Read More

CrossFit Total DayPart of the challenge of CrossFit total is to finish all 3 lifts within an hour. It’s an element that comes into play with this benchmark workout and something you will want to factor in. If you get to class early do some banded activation exercises (monster walks) We are going to jump...Read More

Board warm upTEST: Find your 1 rep max weighted pull*scaling if you are stilling working on strict pull ups-if you have kipping go for one max set (multiple reps) of kipping without pausing-if you dont have kipping go for a few sets of negative (5 second negatives) on the pull up bar or ringsFor the...Read More

Sunday Funday partner wod*run might be subbed for a row if you dont want to run in the rainWod 1 12 Minutes Split how you want30 Db snatches 70/5020 burpees 10 Pull UpsWod 210 Minutes split how you want20 Single arm DB thrusters 70/5020 Toes to bar ***Tossed dumbbell is a 5 burpee team penalty...Read More

Endurance-With partner20 Minutes on bike, switch every minute. Score is calories. No transistion timeIn the remaining 20 minutes-both partners run 1 mile-When BOTH partners are back start to row or ski for cals. Switch whenever you wantScore is Total Cals9am and 10amFor time *do this solo, do 1,2 or 3 workouts or do these as...Read More