Warm up-2 Rounds15 Air squats10 empty bar presses 200M runPlain an simple CrossFit todayStrengthBack squat- 3 to 4 sets to warm up then 5×5 increasing weight each set. last set should be a real fightWod Fight Gone Very Very Very Bad3 Rounds For Reps **1 Minute Per Station, with a minute rest after 5 minutes...Read More
8am Endurance: Scaling and solo options available Team Endurance, you go i go15 min max cals on a bike, switch every minute straight into 15 min max cals on rower, switch every minutesstraight into 15 max 400 meter runs, switch every 400. Score is calories plus 1 point for every 400m run9am Mobility10am Class Workout:Warm...Read More
Warm Up:3 Rounds: 1 Min Run(200m)-Bike-Row7 Low Ring Muscle-Ups or Ring Row+Jumping Dip+Negative2 Turkish get-ups Right Arm 2 Turkish get-ups Left Arm7 KB SwingsWorkout:“Nate”20 Minute AMRAP:2 Ring Muscle-Ups or Bar. 4 C2B or other Pull Ups. 6 Ring Rows4 Handstand Push-ups or Progression of. 6 Strict DB Press8 Kettlebell Swings 53/35 INT-45/25 BEG-35/20Chief Petty Officer...Read More
Warm Up:2 Rounds: 50 Single Unders 10 Squat Therapy Reps 10 PVC Pass Throughs10 Toes-to-bars or Knees-to-Elbows or Sit-ups 10 Empty Bar RDLs5 Empty Bar Overhead Squats,Strength:Overhead Squat ((Video Posted Below))1-1-1-1-1-1-1 Weights should be anywhere from 70-85% for the day. Make them on the heavier side. Warm Up to you first working weight. Use the...Read More
Warm Up:If the back doors are closed for the morning classes, it’s because it’s too cold to have them open! Use the front door. 3 rounds not for time of: 100m row5 Good Morning with Empty Bar5 Deadlifts5 Barbell Bent Over Rows 5 Hang Power Cleans 5 Strict Press1 Turkish Get-up Right Arm1 Turkish Get-up...Read More
Warm Up:2 Rounds: 2mins Run(400)-Bike-Row1x Burgener warm-up With Empty Bar10 Thrusters With Empty Bar10 Ring Rows 10 Sit-ups10 Minute Emom to warm up, build up to a good working weight for the wod. EMOM as a class1 Cluster1 extra push press before putting the bar down** Add weight to work up to your weight for...Read More
Warm Up:5 Rounds: 50m run (increasing pace each round) 10 m High Knees 10 m Butt Kicks 5 Jumping Air Squats4 Inchworms Strength:Back Squat 2-3-5-10-2-3-5-10 These UNBROKEN sets can be done with 55-75% of you 1rm. But using the SAME weight for all of your sets. Workout:Each for time: Run: 6x 400 mRest as needed...Read More
Holly from the 5am requested the Air Force wod from the 2010 games to show support for her daughter who is currently in Air Force basic training with her squadron. Holly would like to show that her mom and others are thinking about the entire squadron while they are away. You can partner up for...Read More
8am Endurance:Option 1: Partners, you go I go, 20 Rounds of rowing, 45 seconds on, 15 second transition, then switchRest 5 Minutes 8 minutes max bike cals between partners, switch anytime, 5 burpees both partners while switching Option 2: Run 45 minutes for distance. 9am Mobility10am Class Workout Partners3 Rounds: 25 Power Cleans 115/80 INT-105/70...Read More
