Monday’s workout is below but here is what to expect this weekMonday: Deadlift Strength+ Midline Conditioning TripletTuesday: #TEAMPRVNTUESDAY, Barbell Cycling and Grip StaminaWednesday: Big Chipper, Long Duration, Leg StaminaThursday: Strength and Power EMOM, Centered around focused Mechanics on the Power SnatchFriday: Back Squat Strength + Simple Muscular Endurance Couplet Monday Warm up on boardStrengthDeadliftEvery 4:00...Read More
Wod 116 Minutes Ski 25030 Partner wall ballsRun 200 (together)15 Power Cleans 155/10510 Minutes (split how you want)16 HSPU24 Pull ups 32 Hang DB Clean And jerk 70/50Wod 312 Minutes Row 40012 Sb cleans over shouler 150/10012 Burpees over your rowerRead More
Here is a classic8amTeams of 314 Minute row split how you want14 minute ski split how you want14 of running 200s, alternating between all 3, only 1 person runs at time. 9amWarm-Up Conditioning 10:00 min Cap3 Rounds: @ Easy Low Heart Rate200m Run25ft Burpee Broad Jumps:30 second Wall Sit15 Ring Rows Main Conditioning10 Rounds For...Read More
It is the last week of the open We will be doing the workout that is posted at games.crossfit.com 25.3 Regular class times at 5am, 6am 9am then 4pm to 7pm is friday night lights. Come out, warm up, and jump in a heat of the workout! even if you are not working out, stop...Read More
Tomorrow is the 3rd and final Friday Night Lights for the CrossFit Open. Be sure to come out from 4pm to 7pm. Food and drinks! Based off the last two workouts this scheduled programming might have a couple movements that are in the crossfit open tomorrow. If you really want to get some active recovery...Read More
Warm-Up: (10 minutes)10:00 : For Quality10/8 Calorie Echo Bike, Building Pace Each round8 Slow Bootstrap Squats6/6 Dumbbell Windmill10 Ring V-Outs8-10 Ring Push-Ups (Elevated and Progressively increasing depth)–Specific Barbell Prep (5 minutes)Take 5 minutes to go through bracing and benching technique, while building loads to working weightsBench PressEvery 4:00 minutes x 3 SetsComplete5 Reps @ 65%3...Read More
Mondays workout is below the week previewMonday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and...Read More
Sunday FundayWod 1- 12 minutes 14 Power Cleans14 Synchro Burpees over bar10 Bar Muscle upsWod 212 Minutes 20 Cal Row5 Single Arm Db thrusters 70/50***thrusters go up by 5 each roundWod 38 minutes for both partners to establish 1 rep max cleanRead More
8am enduranceTeams of 340 minute amrap40 cal row*40 cal ski*4o cal bike**between each machine each partner will run 200m separately Warm Up Conditioning : 15:00 Cap3 Rounds: @ Easy Low Heart Rate500m Row20 Deep Lunge Mountain Climbers10/10 Single Arm Dumbbell Deadlift5 Inchworm Push-Ups Main ConditioningEvery 6:00 minutes x 5 Sets400m Run60ft (30m) Bodyweight Walking Lunge15...Read More
