Warm-Up:3 Sets, For Quality10/10 Standing Pallof Press20 Bear Plank Shoulder Taps10 Medball Cleans5 Hollow to Arch Rolls Bench PressEvery 2:00 minutes, 5 Sets1 x 5 @ 72%1 x 5 @ 75%1 x 4 @ 77%1 x 4 @ 80%1 x 3 @ 82%Percentage is based on your 1-rep max Bench PressWodFor Time21-15-9Toe to BarShoulder to...Read More
Weightlifting warm upThenTake 10:00 minutes to Establish aPower Snatch + Hang Power Snatch + Power Snatch*Complex is meant to be done unbrokenWe will let you get some weight on your bar before this but we are treating this strength like a workout might be in competition where you really only have 10 minutes to find...Read More
Its CrossFit Open week! SIgn up! go to games.crossfit.com to find out what its all about. Its for everyone from beginners to experienced CrossFitters. For the next 3 Fridays the workout of the day will be the CrossFit open workout. Friday Nights will be “Friday Night Lights” where we run heats of the open workout....Read More
Teams of 2- split how you want10 Minute amrap10 Heavy sandbags over shoulder20 Push ups20 sit ups Wod 2-12 minutes12 clean and push jerks14 Pull ups16 Burpees over you barWod 3 Row or Ski 4000/3500Read More
All cardio for 8amTeams of 440 Minute AmrapSki- Teammate 1Bike – Teammate 2Row- Teammate 3Run 400- Teammate 4When teammate 4 comes back they go to ski, ski, goes to bike, bike to row, row to runKeep cycling through. Switch when the person running gets back9a CrossfitWorkout 1-12 Minute Amrap10 wall balls 15 KB swings20 Box...Read More
Weightlifting warm up Power Clean + Hang Power Clean + Squat CleanEvery 90 seconds, 8 Sets1+1+2 @ 70-75%That means 1 power clean, 1 hand power clean, 2 squat cleans from the floorAfter the strength we will go over some muscle up progressions to give you a chance to find what movement you will be using...Read More
8:00 minutes for Quality10/10 Arm Swings (Forward and Back)5 Hollow to Arch Roll- from the window to the wall:20/:20seconds Single Leg Glute Bridge Hold10 Scapular Push-UpsWorkout40 minute EMOM Minute 1- 12-9 cal bikeminute 2: 50/50ft (15/15m) Crossbody High Low KB Carry 53/35lb, (24/16kg)minute 3: 13/10 Calorie Ski Ergminute 4: 10 Shoot Throughs**we will options for...Read More
3 Sets, For Quality12/9 Calorie Machine8 Alternating Box Step-Ups8 Step-Down Box Jumps 24/20’’*lets step down today and most days. snapped Achilles are not a good thing. rebounding box jumps are not a great movements. the open is next week. stay healthy8 muscle snatch8 low hang power snatch *start 2 inches below your newStrength.. lighter weight...Read More
We will be hitting cleans twice this week. The CrossFit Open is next week. register for it at games.crossfit.com It’s a lot fun. We will be explaining the crossfit open more throughout the week. Warm upBarbell warm upStrength 10 minute EMOM2 Power Clean and Push Jerks @ 70%After the EMOM will have time to go...Read More
