8am EnduranceTeams of 335 Mintues Amrap. there is not resting teammate on this oneOne teammate starts on each station. Switch when the runner gets backRun 400SkiBurpees 9am CrossFit For Time with a Partner: 35 minutes cap- you are alternating rounds on this. one partner finishes as entire round then the next partner goes4 Rounds, alternating...Read More
Warm Up4-way Banded Glute Activation Steps, 20 perdirection + 5 pause air squats after every 20 Steps2 Rounds15 Goblet Squats8 S-Arm Devils Press w/light DB100m Row:10 StrengthEvery :90 for 12 Minutes (8×1)1 Tempo Back Squat AHAP3-second count to the bottom, no pause,stand up AFAP. WODFor Time6-5-4-3-2-1-2-3-4-5-6Devils Press 50s/35s200m Row (between each set, but not at...Read More
Warm Up2 Rounds200M Run5 Inchworms with push up10 Air SquatsTHEN as a class:30 Hollow hold with feet tucked in and arms reaching forward toward feet :30 Hollow hold bringing knees toward chest arms still extended :30 Hollow hold with legs extended straight up :30 Hollow hold while slowly transitioning to legs and arms extended fully:30...Read More
Warm Up4 Rounds1 minute machine20 Mountain Climbers:10 WODIn Teams of 4AMRAP 40 Minutes:50 BikeRest :10Athletes are essentially biking :50 every 4 minutes, sothey should be pushing an aggressive pace.Read More
Monday 12/5Warm Up200M Run10 Air Squats5 Push Press200M Run10 Empty Bar Front Squats5 Push Jerk200M Run10 Empty Bar OHS5 Split Jerk:15 StrengthOverhead Squat3×7Build to a heavy set of 7 and repeat 3 times :45 WODAMRAP 5 Minutes30 Shoulder to Overhead 135/95lbs (Push Press, Push Jerk, Split Jerk)30 Hang Squat Cleans 135/95lbsTarget Score: 1+ RoundsSTO and...Read More
Coaches choice warm up Then teams of 2 split how you wantWod 1- 10 minutes 10 Push Jerk, 135/9510 toes to bar20 Lunges with single KB held like a goblet squat Wod 2- 10 Minutes split how you want30 KB Swings, 70/5330 CalsWod 3 800m sandbag carry (bear hug only, switch when you want)Read More
Happy Birthday Alison! 8am Endurance Classic WaterfallTeams of 5Row Bike SkiBurpee RestA minute each station9am Crossfit Wod 1- 10 minutes 10 cals10 Burpees Over a a barWod 2- 16 Minutes 10 Deadlifts 8 hang cleans 6 shoulder to overhead Run 200mRead More
Friday 12/2 Warm Up 6 Min AMRAP 8/6 Cal Ski 6 Empty Bar Front Squat 6 Strict Press *Barbell Review for Clean and Push Jerk :15 Strength Build to a heavy weight for the following complex Power Clean + Front Squat + Push Jerk :35 WOD For Time 10 Rounds 2 Wall Walks OR 25...Read More
Thursday 12/1 Warm Up 3 min Bike 2 Rounds 10 Wallballs 12 Walking Lunges 10 Box Step Ups :15 Strength Pause Back Squat* 3-3-3-3-3 Start around 50% *Regular speed down, full pause in the bottom then stand fast :40 WOD 21-15-9Thruster 105/75lbsBurpee Box Jump Overs 24/20″ Target Score: 5-8 Minutes 15 Min Time Cap :55...Read More
