Warm-Up2 Sets, For Quality1:00 minute Cardio Choice5 Inchworm Push-Ups10 Alternating Samson LungesInto group barbell warm upClean and jerk time. we know this is the second time this week. Every 2:00 minutes, 8 Sets1 Clean and Jerk, starting @ 70% and building to a Heavy for the DayWod “Grettel”10 Rounds for Time3 Clean-and-Jerks 135/95lb, 61/43kg3 Bar...Read More
Warm-Up8:00 minutes, For Quality10 Down Dog Toe Taps5/5 Single Arm Ring Rows w/ Pause at Chest10 Ring V-Outs30 second Thoracic Extension Against the WallThenGymnastics SkillsHandstand Walk Drills / ProgressionsRope Climbs “The Overlook”10 Rounds for Time1 Rope Climb 15ft5m (15ft) Handstand Walk (sub 1 wall walk or handstand hold)7/5 Strict Pull-Ups (sub banded strict)15m (25/25ft) Mix...Read More
Warm-Up:3 Sets, For Quality:200m Run10 Hip 90/90 Rotations:20/20 Second Copenhagen Hold:20/20 Second Single Leg Glute Bridge Hold10 PVC Pipe Passovers + 10 Overhead SquatsStrengthWe will let you warm up and get weight on your bar ThenStrengthTake 15:00 minutes to Establish3RM Overhead SquatWe will be taking this from the rack. The focus will be to Snatch...Read More
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
