Bill’s Birthday Workout for both the 8am endurance class and the 9am crossfit classHappy Birthday Bill“The Bill”64 doubles or 64×3 singles64 sit ups64 wall balls64 cal row64 Dballs over shoulder 64 atl db snatches64 air squats 640 meter run or skiRead More
warm up3 round5 empty bar hang clean (add weight through 3 rounds)5 front squats5 kip swings 5 knee raises strict200m runStrength/form focusFront squats – use this as a warm up to your workout. 5 sets of 4 for quality- if you start to round your back, knees dive in, elbows drop or any other breakdown...Read More
Warm up800m Run:60 Wallsit March:40 Deadhang From Rig20 Cossack SquatsStrengthSumo Deadlift 3×12Go heavier than your 15 last week. first two sets are to build, we are getting in lower reps now so warm up sets can be a little heavierWorkout *100 percent to get your muscles pumped and burning. 10-20-30-20-10Empty Bar Back SquatsEmpty Bar Pendlay...Read More
12-10-8DB Strict PressDB Row 3x Double UnderStrength 3 Max SetsBodyweight Bench PressRest 3:00 Scale: 75% or 50% of BWAMRAP 4 Minutes x 320 Double Unders10 SDLHP 75/55lbs20 Double Unders10 STOH 75/55lbs Rest 2:00 beween AMRAPs, resume where you left offFeel: ConditioningPacing: ReachTarget Score: 9+ RoundsFirebreather Score: EMOM or FasterScaling:Double Unders: :20 of Practice or Single...Read More
Going to get upside down today. UNLESS you do not want to go upside down, then this will be overhead pressing session of the strength portion Quick handstand progression video. There is more than one to do this. Facing the wall like this or walking away from the wall is another option. We will work...Read More
Warm Up1:00 Squat HoldThen400m RunThen15-12-9Light Power CleanJump Squat Gymnastic Kips EMOM 3 Minutes3 Power CleansEMOM 3 Minutes2 Power CleansEMOM 3 Minutes 1 Power Cleans Athletes should build across the entire 9 minute clock they have for today’s strength work. make your own jumps in weight, but if form gets bad drop back in weight. “starfish” is...Read More
Wod 1- Warm up wod, you go i go7 Minutes 5 pulls ups 7 push ups10 squatsWod 212 Minute AmrapSplit how you want 80 Doubles 40 Wall Balls 20 Burpees Wod 3- 7 Minutes split how you want)7 deadlifts 185/1357 cleans 185/1357 bar muscle ups*sub burpee pull up for MURead More
8am endurance Alternating you go i go25 burpee buy inRow or Ski 200 (each partner)Run 200Row or Ski 400run 400Row or Ski 600Run 600Row or ski 800run 800Row or ski 800run 800row or ski 600run 600row or ski 400run 400row or ski 200run 20025 burpee cash out 9am Crossfit 2 Rounds for time:21 Deadlifts, 185/1357...Read More
Barbell clean warm upStrengthEMOM 15 MinutesR1-5: 3 Power Position Power CleansR6-10: 2 Power Cleans, above knee* R11-15 1 Power Clean, below knee**Additional Notes/Resources: Athletes do not need to drop and reset in the Power Position cleans in rounds 1-5.In Rounds 6-15, all reps start on the floor, and athletes pause for a full 1-second count...Read More
8 minute Amrap10/8 Calorie Row or ski10 Step Ups on 24/20” Box 5-10 GHD back extensionsTake the next 10 minutes to work on your hang power snatchFor Time21 Box Jump Overs 24/207 Wall Walks21 Hang Power Snatches 115/7515 Box Jump Overs 5 Wall Walks15 Hang Power Snatches 9 Box Jump Overs 3 Wall Walks 9...Read More
