Warm up-3 Rounds-20 Lunges 10 air squats with a hold at the bottom1 Minute Front Rack Mobility Work with a bar Strength-Front squats- no pauses, no tempo, just 5 sets of 5 quality front squat. Get warmed up to your working weight of 70 percent plus then hit the same weight for all 5 sets....Read More
Dumbbell Sunday Wod 18 Minutes Single DB snatch and wall ball ladder. 1,1, 2,2,3,3 and on and on and on…. Now is the time to really concentrate on a big pull on your DB snatches and dropping under it a little bit. You want that dumbbell to fly up from your pull. Drive with you...Read More
Last week we ran! This week we get some machines out AND RUN! Wod 1- 20 Minute amrapRun 1 mile with time remaining max calories on whatever machine you pickRest 5 Minutes Wod 2- 20 minutes Run 1 mile with time remaining max calories on a DIFFERENT machine than you used for wod 1. 9am...Read More
Following the pattern of finishing the 2018 crossfit open. if you have never done a “crossfit open” and you have been here the past 4 weeks, you basically just finished one. Every year, usually in February, Crossfit headquarters puts out 5 workouts over 5 weeks. You submit your scores weekly online and a coach from...Read More
There is some heavy lifting with 18.4 coming up tomorrow, but today’s lifting is at a controlled pace. This strength session in NOT for time. Slow down, not every section of every workout is CrossFit is done for speed. Empty bar coach led barbell warm up-Front squat technique work-Clean progressions StrengthThese strength sessions might not...Read More
Snatch barbell warm up Then EMOM for 10 MinutesEven Minute 1 set of 3 position power snatch (1 from the floor, one from the knees, one from power pos.) 75/55Odd minute- 7 thrusters 75/55 Wod- Courtesy of comptrainConditioning“It’s Goin’ Down”For Time:21-18-15-12:Hang power snatchThrustersAfter each set, 30 Double-UndersBarbell weight changes each round:21’s – 75/5518’s – 95/6515’s...Read More
Warm up-3 Rounds Run 2006 steps Samson Stretch30 Second bottom of squat hold4 Toes to bar or progressionsA long workout yesterday with high volume power cleans. Let the barbell rest until tomorrow. When you see a workout like this, with built in rest, and we haven’t done a strength portion that means you go full...Read More
As we do every Labor Day, the workout out of the day is the hero wod Hot Shots 19. On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battling the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will...Read More
Sunday Sunday Sunday FUNdayWod 110 Minute Amrap3 Man Makers 70/50Run 200mWod 29 Minutes Amrap14 DB snatches alternating 14 Sit ups14 Lunges in place with single DBWod 38 Minutes 8 Double DB Clean and jerk8 Burpees 8 Air squatsRead More
8amlast week we rowed, biked, ran.. this week it’s all run5k Race! it’s been awhile, lets do this. Much easier to run 3.1 when other people are with you. 9am and 10am3 sets for time: 1 round of Mary: 5 Handstand Push-ups + 10 Alternating Single Leg Squats + 15 Pull-ups 1 round of DT:...Read More
