Endurance 8am Partners 1 Round, partner, max reps, no transition time, switch whenever you want 10 Min Max Cal row10 Min Max Ski10 Min Burpee box step up, no jump! 10 Alt. 200’s running9am with a partner This WOD is spicy but definitely an enjoyable one to do with a partner, courtesy of CrossFit Alter....Read More

3:00 Bike performed as :45 Easy, :15 Hard x3Then,3:00 Banded Glute ActivationThen,30 Medicine Ball Squat Cleans Then, banded front rack stretch 2:00/sideSquat Clean1×3 Power Position*2×2 Hang, at knee**then,4 reps @ 65%3 @ 70%2 @ 75%4 @ 70%3 @ 75%2 @ 80%4 @ 75-80%3 @ 80-85%2 @ 85-90%Rest 2-4 minutes between sets, drop and reset.*Bar starts...Read More

Warm up12 RDLs w/ Snatch Grip12 High Pull w/ Snatch Grip12 Power Position Snatch High Pulls12 Overhead Squats12 Power Position Squat Snatches 12 Hang Squat Snatch above the knee Strength On a 15 Minute Clock1 Snatch Pull1 Hang Squat Snatch, above knee Rest 1-2 minutes between sets. Start light and add weight if things look...Read More

2:00 banded glute activation Then,800m RunThen,2-4-6-8Empty Bar Back Rack Reverse LungeEmpty Bar Strict PressesSomething a little different for strength to day. Back Rack Reverse Lunge Steps3×16 AHAP (8 per leg)Performed in place. Take the bar out of a rack.10 Rounds8 Goblet Squats 50/35lbs 16 Alternating DB Hang Snatch 50/35lbs*goblet squats are with DB holding one...Read More

4 Rounds:30 Easy Row:20 Moderate Row:10 Fast RowThen,20 Scap Pull Ups 20 Scap Push UpsMuscle up/pull up/kip practiceWherever you are at in your bar work we will meet you there and help you because that’s what we do here. We give you goals and chip away at them a little bit at a time. 5...Read More

Warm up2:00 banded glute activation Then3 Rounds adding a little (not 45 pound plates) to the bar every time for the frontsquats 20 cossack squats20 spiderman lunges 10 front squats Strength 4 sets of 8 Front squats at about 70 percentBetween sets perform 5 ring dips, 5 ring negatives or hold a ring support as...Read More

2 Rounds w/partner for time (with time cap)10 Synchro wall walks (scaling will be by time/reps but can easily be done)50/40 cal row (split evenly) 50 Double DB step over (can be scaled to 1 db an step ups instead of overs)200 m partner barbell carry (each carry one end of the barbell 135/95)Read More

8am Endurance- Partners Lets mix the burpees into the workout rather than having a separate station for them1 Round (10 Minutes per station) Try to pair up with someone who rows.bikes, skis, just about the same pace you do Station 1 10 Minutes Ski switching every 10 cals*3 burpees each on every switchStation 210 Minutes...Read More

3 Rounds:10 Calorie AAB SPRINTAccumulate 10-15 slow air squats as “rest” between bike sprints.Then,Build to workout weight thruster weightThen,4-3-2 FASTBBJO (at workout height) Thruster (at workout weight)Wod. This is going to hurt. Another lesson in scaling today. Read carefullyFor TimeEvery 6 Minutes for 24 Minutes15 Burpee Box Jump Overs 24/20″15 Thrusters 100/70lbs 4 scores, one...Read More

Barbell warm up for cleansThen Squat Clean1×3 Power Position*2×2 Hang, at knee**then,4 reps @ 65%3 @ 70%2 @ 75%4 @ 70%3 @ 75%2 @ 80%4 @ 75%3 @ 80%2 @ 85%Coach Focus: Today’s focus is barbell speed once the barbell passes the athlete’s knee. A common mistake by athletes is trying to RIP the bar...Read More