*Thursday workouts during the open (which only has 2 week left in it) are called primer workouts. Pretty common practice at many gyms to get athletes ready for a max effort attempt at an unknown workout tomorrow. Primer workouts are intended to allow athletes to push major intensity without getting them sore for Friday. Athletes...Read More
**Non partner workout available if you do not want to partner up**Warm up is to find a partner and get some meters on the skier of rower. Bike option will be cals**If you are doing this workout with your gym buddy add a little fun to it by keeping track of the meters every round....Read More
3 Rounds:45Machine – Easy Pace:15 Machine – Hard PaceThen2 Rounds5 Inch Worms 15 empty bar deadlifts We will give you a few minutes to build up to deadlift starting weightStrengthDeadllift*5-5-4-4-3-3-3This is supposed to be heavy. start at 70 percent of 1RM increase weight at 4s and 3s*Immediately after each set of deadlifts, Sprint 10/7 Calories...Read More
Every 3 Minutes for 6 Minutes10 Scap Pull Ups10 Plank Transitions7 Ring Rows7 Burpees Perform Steady unweighted walking lunges in remaining timeGoing straight into the workout today. There is a skill/strength section after focused on some movements that might come up in the open. For Time15 Front Squats 115/75lbs18 Chest to Bar Pull Ups15 Front...Read More
Sunday Funday The girls! running clock. get after it Grace, Helen, Karen Split the work however you want, start the entire workout with an 800m partner run straight intoGrace 30 Clean and Jerks for time -then-Double reps Helen 400 meter Run (Run together) 42 Kettlebell Swings (1.5/1 pood) 24 Pull-UpsThen Karen 150 wall ballsRead More
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
