I pulled this explanation of how to attack your strength portions of workouts straight from the CrossFit mainsite as its the best summary I have seen in a long time. Strength- Back squat 3-3-3-3-3How should I approach this??? Read on my friends. Let’s start the week strong! We are crosfitters, we love heavy squats. Today...Read More
Sunday Funday Team Wods! Last day to order shirts! We are taking the order sheets in tomorrow! Driven Nutrition Sample Day is TUESDAY. As a team, on a running clock, complete the following 3 benchmark wods AFTER completing an 800m run buy inWod 1 Grace30 clean and jerks for timeWod 2 Double Helen *try to...Read More
8am Endurance All Running Option-8x400m with 90 second break. Over on the post office roadOption 2- Partner Chipper 100 Burpees 150 bike cals200 Rower Cals9 am mobility10am Partner wod For time: Split work however you want*run the 400s together*scaling options available 1000m Row Buy In35 Thrusters, 115/75 35 Burpees 400m run 30 Thrusters, 115/75 30...Read More
Ready for a fun one? Hope your legs aren’t too sore from yesterday!Warm up-5 minutes of run bike or rowThen 3 rounds of 10 air squats, 200m runTake 10 minutes to review the med ball cleanWod-3 rounds for time50 med ball cleans 30/20800m runEnjoy*scaled versions will be 2 rounds*if you aren’t currently running sub out...Read More
Time for some Olympic Lifting! *Weight vest Wednesday will be back next weekIs learning the snatch going to make or break your fitness? Probably not, but it will certainly help you learn to generate power, move quicker, be more flexible, have better balance and be more coordinated in general.General warm up 2 rounds (down the...Read More
Warm Up:2 Rounds:1 min Run(200m)-Bike-Row (Increase pace each round) 7 Leg Swings Each Leg 7 Squat Therapy Reps7 Scap Pull Ups 7 Push-Ups Strength/skill quality today, dont work over 70 percent10 Minutes Emom2 front squats **add weight each two rounds to reach a weight that is pretty far over your working weight for the wod....Read More
Warm Up:3 Min Run(600m)-Bike-Row THEN3 Rounds: 10 Walking Lunges 5 Empty Bar SDLHP5 Med Ball Cleans 7 Empty Bar Power Clean + Push PressWorkout:DT 5 Rounds: 12 Deadlifts 155/105 INT-135/95 BEG-95/65 9 Hang Power Cleans, 155/105 INT-135/95 BEG-95/65 6 Push Jerks, 155/105 INT-135/95 BEG-95/65In honor of USAF SSgt Timothy P. Davis, 28, who was killed...Read More
With A Partner Split Reps Any Way 3 Rounds: 40 Wall Balls 20/14 30 Pull-ups 20 Hang Power Cleans 135/95 INT-115/75 BEG-95/55**Non Working Partner Holds A Slamball** Rest 5 Minutes 42-30-18 Weighted step ups 35/20 Handstand Push-up INT-Extra Mat Progression BEG-DB Strict Press Toes-to-bar INT-Leg Raises BEG-Knee Raises **Non Working Partner Holds A Slamball** Rest...Read More
8am Endurance: Rain editionClassic parther row20 Minutes 10 rounds each-45 seconds on 15 second transition, next partner goesRest 5 minutes Not so classic partner bike16 minutes 30 seconds on, 30 second transition, next partner goes9am Mobility with Coach Alison10am Class Workout: Partners4 Rounds: 8 Power Cleans 205/145 INT-175/115 BEG-125/858 Front Squats 205/145 INT-175/115 BEG-125/858 Shoulder-to-Overheads...Read More
