Warm up:2 Rounds (yes we are doing a lot of pull ups, but this is getting you ready for the Murph Wod on Memorial Day) 200 Run 10 Push Ups 10 Air Squats 10 Pull ups (strict if possible) Strength8 minute EMOM 5 Back Squat 70%Points of performance-Body Position, Emphasis in knees and heels, Working...Read More
Warm and skill work: 16M EMOM Minute 1- 30 Sec Plank Minute 2- 20 Sec Bar HangMinute 3- 10 KB RDL (10 each leg)Minute 4-10 Jump Squats Repeat 4 timesSkill- Chest to bar progression practice, coach will go over the progressions. If you don’t have a pull up we will go over progressions for that...Read More
Warm up: 3 Rounds 100 run 10 Lunges 6 Inchworms (Don’t worry will we show you)10 Barbell Shrugs Strength- STRENGTH: Do some warm up sets with and empty bar and lighter weightStrict Press 3×5 70% 3×3 75% 3×3 80% Points of Performance to watch for- Body Position, Hand Location, Bar Path, Full Extension WOD: 16...Read More
Changing it up. going soloHero Wod- “Hortman“ Complete as many rounds as possible in 45 minutes of: Run 800 meters 80 Squats 8 Muscle-ups (16 pull ups or 16 ring rows) Scaling is by time or reps. Coach will help you scale.Read More
Endurance. Don’t forget about this 5k in a few weeks. Sign up sooner than later. There will be a few of us down there. https://runsignup.com/Race/FL/Tampa/RoarThroughYbor Endurance today is to test yourself. Get a good warm up in, a real warm up.. which means running a few 800’s really slow, adding in butt kicks, high knees,...Read More
And so it ends.. The last open workout is today. go to games.crossfit.com at 8pm to see what it is! BE HERE FOR FRIDAY NIGHT LIGTHS!! STARTING AT 4pm… this is an event.. we will have the grill fired up ready to go! food, drinks, workouts and fun.. Let’s get this done, get your wod...Read More
Hop on a rower or bike for 8 minutesfollowed by 15 minutes of mobilityThis is the last week of the open, so we will be changing things up next week. Partner wod25 Minute Amrap, split the work how you want500m row20 Snatches 95/6520 Bar Facing Burpees200 meter run with slam ball.. both partners run, switch...Read More
Back to basics continues with the warm upBike 5 minutes, coach will review what a good push up, and what good progressions for push ups look like4 rounds for time10 wall balls10 Perfect air squats10 perfect push upsStrength-Deadlift- yes they might come up in the open, but we cant avoid them for 5 weeks. these...Read More
Back to basics weekThis is a high volume day. Don’t worry… YOU CAN DO IT! Warm up with a partner. Run a wall ball for 800m… so fun.. we will wait for you to get back..When you get back the coaches will show you a perfect wall ball shot then EVERYONE is going to 25...Read More
Let get back to basics today-You need a good foundation to build off of. Partner row/bike for 8 minutes 1 person rows for 1 minute the other does 10 squats and holds the last one. after meet at the front of the room and we will wall squat to fix all these air squats. 30...Read More
