Warm Up12 Minute EMOMMIN 1- 10 Front Squats empty barMIN 2- 10 Shrugs MIN 3- 10 Push PressMin 4- 15 Hammer hits Strength-Strict press- You’ll be working at around 60 percent 5 sets of 12, Make your shoulders burn3 Rounds 15 Power Cleans (RX 115/85) 20 Push Ups INTO 2 Rounds 27/21 Cal Row 75...Read More
Thanks Crossfit Midtown for this idea. “Marvel Galaxy” Teams of 2Iron Man** 7 Minutes *Bring a vest if you have one, most superheroes wore body armor 400m Run 10 Jerk 155/105 10 Bar Facing Burpees****Then with remaining time AMRAP Wallballs 20/14 -Rest 4 minutes- Score is wall ballsCaptain America 7 Minutes vest optional and Carry...Read More
Endurance-Running Option200×4 with 60 seconds rest400×4 with 2 minutes, last 400 rest 4 minutes1 mile max effortNon-Running Option partners20 Rounds 45 seconds Max effort row, 15 second transition time, switch every roundRest 5 minutes 10 Minute AmrapPartner 1 does 7 calories on a bike runs 100m comes back does 3 burpees with their partner.. then...Read More
2 rounds Dynamic WU: 1-Arm Up/Down 2-Single Leg Toe Touch 3-High Kick 4-Arms Across 5-Spider Man Push Ups Strength and skill EMOM15 Minutes 3 roundsMinute 1 12 Alternating curlsMinute 2 12 Alternating single arm overhead pressesMinute 3 12 Floor presses with DBMinute 4 12 weighted sit ups with one DB on chestMinute 5 30 second...Read More
Barbell Warm up- Clean review to follow the same pattern as the snatch review on MondayStrength and skill-Find one rep max of this complex1 Power clean (from the floor)1 Hang Squat Clean2 Front squatsREVIEW DEVIL PRESS! WZA 18.4 16Min AMRAP 2 Devils Press 50/35 2 Alt DB Box Step Ups 4 Devils Press 50/35 4...Read More
10 Min Group EMOM: Minute 1- Banded Hip Pulls 2- 30 Sec Sumo Squat Hold 3- 100m Run 4- 7 Empty Bar Good Mornings 5- 7 Empty Bar deadliftsStrength, skill 14 minute EVERY other Minute on the minute 5 Heavy deadlifts, talking 80 percent and up, 5 burpees over your bar. This is where its...Read More
“Teamed Up Tuesday” Warm up- 3 Rounds P1-Runs 200m P2-Single OH KB Hold Then 6 Synchro Push Ups 10 I go You Go Air Squats Review Wod movementsFind your weights and rowersPartner Wod 1 500-400-300-200-100m Row Each P1-Rows P2- Double Front Rack KB Hold 53/35 **5 Burpess For early KB Drop – It works like...Read More
Barbell Warm UpTop of the hour grab a bar and be ready12 Minute EmomMinute 1- 7 Snatch grip High pullMinute 2- 7 Muscle SnatchMinute 3- 7 Power Position Power SnatchMinute 4- 7 Hang Power SnatchMinute 5- 7 Low hang snatch plus OHSMinute 6 rest. Repeat Stregnth Complex. Build to a 1rm. 1 Power Snatch1 Hang...Read More
Partner wod1 Mile Run together100 DB Snatches 50/35 400m Slamball Run together60 Pull Ups 40 Burpee Box Jumps 20 Man makers 50/35….. 70/50 if you are feeling sassy.Read More
Endurance Run row or bike for 45 minutes. There is only one way to build this kind of endurance…. by running, rowing or biking at a nice steady pace for a long time9am Mobility 10am Partners: 35 Minute time cap2 Rounds 100 Cal Row 80 Wallballs 60 toes to bar (sit up for a sub)40...Read More
