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
Warm up3 Rounds 20 pass thoughs1 wall walk 15 air squatsUp Side down testTake 5 minutes to “max” on whatever you have been working on the past month. -max distance handstand walk-max weight strict press if you havent been going up side down-max wall walks in 3 minutes-max hand stand push in one set (you’ll...Read More
Warm up! 2 rounds5 Clean high pulls5 hang power cleans5 Squat cleans 5 jerks5 pull ups Misfit Open 1 (Repeat from Tuesday January 12th)Retest From 0:00-18:00 AMRAP 18 Minutes 4 Chest to Bar Pull Ups 6 Thrusters 95/65lbs 8 Box Jump ATWOs 24/20″ Then, From 18:00-33:00: Find a 1RM Squat Clean and Split...Read More
Warm up AMRAP 5 Minutes10 Medball Cleans7 Barbell Push Presses10/7 Calorie Machine Don’t put your wall balls away we will need them after the strength We will let you warm up a little but the first two rounds of this will serve as a warm up as well. On a 23 Minute Clock:Every 2:00 for...Read More
