Warm-Up 2 Rounds15 Banded Face Pulls10/10 Banded External Shoulder Rotations10/10 Banded Internal Shoulder Rotations —-2 Rounds30 sec Row30 sec Shuttle Runs (25/25ft, 7.5/7.5m)8/8 Quadruped Thoracic Rotations2 Wall Walks10 Wall Facing Shoulder TapsStrength/SkillHandstand walk skills and drills*even if you are not interested in ever going upside down, which is fine, don’t skip today. We will work...Read More
Warm up 2 Sets, For Quality20 second Wall Thoracic Extensions30/30 second Kettlebell Hip Shift1:00 minute Alternating 90-90 Hip Switch10/10 x 90-90 Get-ups1:00 wrist stretchThen3 Sets, Building LoadsHang Snatch High PullHang Power SnatchOverhead SquatSnatch BalanceSquat SnatchThen take a few minutes to build to starting weight Weightlifting Snatch ComplexEvery 2:00 minutes, 5 Sets2 Hang Power Snatch +...Read More
Warm Up2:00 minute Echo Bike1:00/1:00 Active Scorpion Stretch:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch1:00 Alternating Active Pigeon StretchThen3 Round5 strict press empty Bar5 empty bar good mornings5 empty bar cossack squatsStrength 8 Min EMOM5 Strict press starting at 60 percent and moving up if you want toWod“Panic at the Disco”For Reps:5 Sets3:00 On/1:00Off8-10-12-14…Calorie...Read More
Memorial Day weekend schedule Weekend schedule! We would like as many people as possible to do the Hero Workout “Murph” at 10pm on Saturday. Doing this workout at night is a unique way our gym honors this fallen Hero. We’ll help you pick the best version of the workout for you. The important thing is...Read More
Remember tomorrow night is the Murph workout.If you are not in the members group on facebook please request to be in it. Its called “train Harder crossfit members group.” All the details are there. If you want to come in today and just row or bike or stretch feel free too. 2:00 minutes Row into..Mobility...Read More
20 second Forward and Back Line Hops20 second Side to Side Line Hops20 second Bend and Bow20/20 second Single Leg Toe TouchesInto..Mobility1:00/1:00 minute Active Scorpion Stretch:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch1:00 minute Alternating Active Pigeon StretchInto a short barbell warm up WeightliftingEvery 2:00 minutes, 6 Sets3 Hang Power SnatchPerform all sets between...Read More
Don’t rip your hands today. Murph is coming up Saturday evening. We do that workout here on Saturday Night. Check facebook for details. Warm-Up:400m JogMobility2 Sets, For Quality40 second Elevated Prayer Stretch20 second Extended Reverse Plank BridgeGymnasticsBar Muscle-Ups Skill WorkSpend 10-15 minutes going through skill work here for the dayWorkout “No Brakes, Just Gas”4 Sets,...Read More
Warm up4 Minute Machine Into Barbell Specific mobility and warm upStrengthWeightliftingEvery 2:00 minutes, 6 Sets3 Hang Power CleansPerform all sets between 80-85% of 1RM Power CleanReset in the hip each time. Do not rush these and ‘touch and go’ them throughthe hip. Embrace the time under tension.“Tow-Mater”For Reps:3 Rounds Minute 1 – Calorie Row Minute...Read More
warm up Warm-Up:Prehab Mobility Work2 Sets, For Quality20 second Wall Thoracic Extensions30/30 second Kettlebell Hip Shift40 seconds Alternating 90-90 Hip Switch10/10 x 90-90 Get-upsSpecific Warm-Up6:00 minutes, For Quality10 Alternating Lateral Lunges20 Bear Plank Shoulder Taps5-7 back squats adding a little weight each timeWe will give you time to build to your percentageThenStrengthEvery 3:00 minutes, 5...Read More
