Warm up3 Rounds, For Quality1:00 minute Rowing Form Work10 Alternating Single Arm Kettlebell Swing5/5 Kettlebell Windmill20 Plank Shoulder Taps20 sec Strict Knee Raises (Controlled Slow Tempo)Into Toes to bar progression and skill workFor this strength skill DO NOT do very high volume if you haven’t in a while. Pick a number per round and stick...Read More
10 Minute barbell warm upThen 10 Minutes Emom2 Clean and jerksyou can start at 60 to 70 percent and move up, but this shouldnt end up as a two rep max. *take time between the strength and wod to get some reps of whatever gymnastics movement you are doing for this work. You want your...Read More
PartnersWod 19 Minute Amrap50 cal row10 sb over box40 cals10 sb over box30 Cals 10 sb over box20 Cals10 sb over box10 CalsWod 212 Minute AmrapWall ball Power cleanburpee over your bar *this is a ladder starting at 2,2,2 and increasing by 2 reps every round. The first rounds will go quick. the strategy for...Read More
8am EnduranceTeams of 440 Minute AmrapEverybody start at a stationRowerBike Burpees Run 400When your runner comes back, switch stationsRun goes to rowRow goes to bikeBike goes to burpeesBurpees go to runSATURDAY 9AM WILL BE WEIGHTLIFTING ONLY TAUGHT BY COACH NICOLEThere is no CrossFit class at 9am this week. only weightlifting. Jump in and work on...Read More
2 Sets, For Quality30 second Jump Rope3 Tall Muscle Cleans3 Front Squats8 Barbell Good Mornings5 Behind Neck Strict Press10 empty bar deadlifts20 second Bridge Hold20/20 Second Side PlankWe’ll let you load a little weight on the bar then we will start the 20 minute clock. Strength TestTake 20:00 minutes to Establish1RM DeadliftWod Conditioning“Slinky”5 Rounds for...Read More
Weightlifting warm up. go through power movement of snatch and clean Weightlifting Test-Day10:00 minute EMOM1 Power Snatch, Start @ 70% of 1RM10:00 minute EMOM1 Power Clean, Start @ 70% of 1RMFor the Power Snatch we are looking to start at 70% with the focus on building by around5-10lb each set and ending with a max...Read More
3 Minute row or bikeThen2 sets for quality 5/5 t-spine openers10 KB sumo deadlift highpulls10 Knee raises10 empty bar bench PressWe will let you build to a very light bench then start a clock Take 15:00 minutes to Establish1RM Bench Press Today, we are tackling a 1RM Bench Press. The ideal rep scheme to follow...Read More
3 RoundsRun 1001:00 banded glute walks5 squat jumps8 empty bar back squats (add weight to bar in the last 2 rounds if you want)StrengthTake 20:00 minutes to Establish a 1RM Back Squat Today, we are tackling a 1RM Back Squat. The ideal rep scheme to follow would be to hit5 reps @ 50%, 3 Reps...Read More
Sunday Funday at 9am- parntersWod 1-10 Minutes 20 wall balls20 Alt. Db snatchesWod 212 Minutes20 Cal Row18 Power cleans 185/13516 Burpees over your barWod 35 Rounds for time20 pull ups20 Cal Bike6 Sled pushesRead More
