Endurance 8am Endurance:Option 1: Partners, you go I go, 20 Rounds of rowing of ski erg, no bike today. 45 seconds on, 15 second transition to switch partners, so 10 rounds each Rest 5 Minutes8 minutes max bike cals between partners, switch anytime, 5 burpees both partners while switching9 and 10 amDo 1, 2 or...Read More
CrossFit Open Workout 21.1 ! Check out games.crossfit.com at 8pm for the workout! Watch the announcement live there. What a year its been! Thanks for your support through everything that has been going on. Things have not been ideal in any part of anybodies life for a year now. Thanks for your cooperation and understanding...Read More
You can come in and just roll out and get a machine for 20 mintues if you worried about your workout affecting your open score or you can come in and do the workout like normal. The best way to get better at crossfit is to do crossfit. Warm up3 Rounds 200M run 5 Power...Read More
Warm up3 Rounds 200 M Run10 Squat jumps5 BurpeesGet your box out for box jumps and get your machine ready. *Burpee box step overs today. No sense in risking smashing your shin 2 days before the first open workout. This wod is 32 Minutes including rest. Coaches will let you know every round how many...Read More
Warm Up3 Rounds:30 of Jump Rope (hopping on one foot vs. two)10 PVC Pass Throughs 8 Lateral Burpees over PVC Pipe EMOM 9 MinutesMin 1-3: :20 HS Hold + Shoulder TapsMin 4-6: 3 wall walks Min 7-9: HS Walk 5-25′If you have some of these movements work up to your most difficult progression and stay...Read More
The 2021 CrossFit Open starts this week. Programming for the week will pretty normal with more volume at the beginning of the week. If you haven’t registered for the open you should. Every Thursday night for the next 3 weeks CrossFit Headquarters will put out a workout. It will be our workout of the day...Read More
With a partner, complete as many rounds as possible in 21 minutes of:Hero wod Laura 30-cal. row (or bike or ski) 20 burpees over the rower (or a bar if you arent using a rower)10 power cleans♀ 105 lb. ♂ 155 lb. Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related...Read More
Endurance class 8am, all running todayTeams of two. complete as fast as possible in whatever order you want! Each partner runs1 Mile2-800’s4-400’s One partner running at a time. Both partner need to finish one distance before moving to the next9am and 10am*this 9am and 10am classes are tough on Saturday. You can do this as...Read More
Warm up- Row, bike or ski 5 minutes Today is all cardio. It’s a warm up and workout kind of day. Pick your LEAST favorite machine!!! its called the weakness workout because you are working on a weaknessNo changing machines, use the same one for both 2000’sMisfit athletics Weakness workout (36 minutes hard cap!) Row/ski...Read More
Restest from January 13th3:00 run, (run 200s back and forth) 3 Rounds10 Empty Bar Good Mornings10 Empty Bar Back SquatsThen, 1:00 Pigeon Pose Per sideStrength- Minimal time to warm up as we are actually looking what you can get done in 14 minutes. Start light and pace this right so you only have 1 or...Read More
