Crossfit Games workout 21.3. The last one. go to games.crossfit.com to watch the announcement liveRegular morning classes then at 4pm starts Friday night lightsLet’s try to get everyone here. The more energy the better! Show up and throw down with your friends.Read More
6 Rounds5 Ground to Overhead with a Plate 45/35lbs15 Plate HopsThenClean and push jerk warm upStrength EMOM 8 Minutes2 Power Clean and Push Jerk @ 75-85%Drop and reset between reps.Wod *this is a primer wod for the open workout. hit it with some intensity4 Rounds6 HSPU4 Power Cleans 135/95lbs5 burpees over bar4 Power Cleans 135/95lbs...Read More
Read this, don’t skim. Calories today are based on the person. Everyone gets a test run of 2 minutes then we will choose calories for you. Experienced athletes pick a number roughly 5-10 cals higher than what you just rowed (round up.) New athletes pick a slightly lower number. If you sandbag the test run...Read More
Warm upEvery 2 Minutes for 6 Minutes:20 Bike or row (Aggressive pace, but not a sprint)16 Step Ups12 Jump SquatsTake time to build to your 70-80 percent that you are going to use for the back squat weightStrengthBack Squat5-5-5-5-5Immediately after each set of squats, perform a :10 “rolling sprint” on the bike or rower. Rest...Read More
200m run20 Band Pull Aparts15 Scap Pull Ups10 Strict Pull Ups200 m run20 Air SquatsThen 3×10 OHS, starting with empty bar and progressing to workout weightSkill/strengthEMOM 9 Minutes *bar muscle up or pull up practice*no pull ups, no problem, come in and we work on itMin 1-3:3 BMU Kips, performed as singlesMin 4-6:2 BMU Kip...Read More
Bring the sunscreen, this can all be done outside if you want. Wod 1 is all outside anyway Wod 1- 8 minutes7 Kb SwingsRun to the cones, switch when your partner gets backRest 5-Wod 210 Minutes Amrap (alternating rounds)7 cal row5 dumbell push press3 Burpees (bring foam mats outside if you don’t want to do...Read More
Endurance class- Partners Up and down the ladder-one partner works at a time400m run (1 each)400m row (1 each)400 m run (1 each)400 M row (1 each) 800M run (1 each) 40/35 cal bike (1 each)800M run (1 each)40/35 cal bike (1 each)800M run (1 each) 400 m row (1 each)400 m run (1 each)400m...Read More
*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
