Category

WOD
3 minutes machine the2 Rounds with PVC20 pass throughs20 around the worlds 10 OHS Warm up “Barbell Primer”3 Sets, Starting @ 45/35lb, 20/15kgHigh Hang Snatch Pull + High Hang Power SnatchHang Snatch Pull + Hang Power SnatchHang Squat Snatch + Overhead SquatSnatch + Hang Snatch + 2 Overhead SquatsSnatch ComplexEvery 2:00 minutes, 6 sets, complete...
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Sunday Funday- PartnersWod 1-10 Minutes amrap split how you wantRow 60014 Burpees 24 wall ballsWod 2- For time3 Rounds Run 400 together42 KB swings24 Pull ups *have your barbell ready and off to the side because you are goingStraight into 60 Deadlifts50 power cleans40 Shoulder to overhead
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All cardio for endurance todayteams of 4- 40 minutes P1- run 400P2 skip3 rowp4 bikeSwitch when partner 1 gets back9am12 minutes amrap15 Power Cleans, 135/9512 Front Squats, 135/959 Push Press, 135/95Rest 5 Minutesthen10 minutes75 Double-unders50m Dumbbell Farmer’s carry25 Sit-ups
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The last Friday Night Lights of the season. Let’s make it the busiest and celebrate another year of the CrossFIt Open! Wod is listed at games.crossfit.com5am,6am 9am and 10am classes will be doing the workout during classFor the night classes we will start running heats of the open Wod at 4. Come out, get warmed...
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The last Open workout will be announced today at 3pm at games.crossfit.comWe will keep things on the cardio side with a Hero Workout today. We can adjust distances on run and row. Warm up3 rounds row 200run 200Workout of the day. “Jerry”For time:Run 1 mileRow 2KRun 1 mile Sgt Major Jerry Dwayne Patton, 40, died...
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Weight vest Wednesday is an option today Barbell warm up for snatchStrength Snatch (squat if you can)Every 2:30 minutes, 5 Sets1 x 4 @ 70%1 x 4 @ 72%1 x 3 @ 75%1 x 3 @ 80%1 x 2 @ 85%Percentage is based on your 1-rep max snatch2 VERSIONS OF THIS WORKOUT- PARTNER OR SOLOPartner...
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3 Sets, For Quality30 second Double Under or Double Under Practice10/10m Lateral Band Walk10/10m Banded Monster Walk8 Romanian Deadlifts4 Tall Muscle Cleans4 Tall Power CleansStrength- we will let you get warmed up to your start weight. Then on a 20 minutes clock Back Squat 1 set x 4 reps @ 77%1 x 4 @ 80%1...
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10:00 minutes, For Quality30 second Ski Erg or Row5 Inchworm Push-Up to Mountain Climber Deep Lunge Stretch5/5 Crossover Step-Up, 20-24’’ Box10 Scapular Pull-Ups10-15 second Chest to Rings HoldStrength/skill chest to bar progressionspistol progressions WodFor Time20 Burpee Box Jump Overs 24/20”25 Chest to Bar Pull-Ups30 Pistols40/32 Calorie Ski30 Pistols25 Chest to Bar Pull-Ups20 Burpee Box Jump...
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Teams of 2Workout 19 Minutes of alternating rounds of 5 pull ups 10 Push ups15 squatsBetween workout 1 and 2 we will have you warm up to your weight for the next wod15 Minute Amrap Wod 24 Alternating rounds (each person goes twice) of3 deadlifts 4 hang cleans5 shoulder to over head*at the end of...
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8am enduranceTeams of 3-40 Minute AmrapPartner 1- Row 500Partner 2- Sandbag burpee get oversPartner 3-ski for metersAfter partner 1 completes the row, all 3 partners go outside and do 10 sled pushes. down and back is 1. 9am crossfit5 Rounds for Time15 Hang Power Snatch 75/55lb, (34/25kg)10 Bar Facing Burpees15 Wall Balls 20/14lb, (9/6kg)Rest 1:00...
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