Warm up- partners80/60 cals on the bike, non-biking partner is doing 15 airsquats, switch every 15 squats. Strenght- front squats. you maxed out last week hopefully, now lets start with 5 sets of 7, working weight should be the same throughout the sets, around 70-80 of your max Wod- 3 rounds for time of: 25...Read More
100 Front Squats 135/95100 DeadLifts 225/15550 Front Squats 185/13550 Deadlifts 275/185 Every 2 Minutes Stop and do 20/15 Cals on the bike or rower*Alternate between bike and rowerPICK A PARTNER THAT IS GOING TO DO THE SAME WEIGHT AS YOU. 2 bars per team only. no exceptions. 1 for dead lifts 1 for squats. well…...Read More
8am- Run Clubsee how far you can run in one hour, intermediate runners drop to 45, beginners 30 minutes 9 am Mobility 10am Wod in honor of Lorelai. Our friends at CrossFit Gaspar put this wod together. Recently a family at their gym lost their daughter. Please take a minute to check the gofundme page....Read More
If you want to mobilize be here a little early. Warm up today will be with a barbell. empty at first. This will also flow right into your strength, you are finding a 1rm back squat today. PLEASE USE SPOTTER IF YOU CANT BAIL. ‘ if you are new or not interested in finding your...Read More
Partner warm up8 minutesPartner 1 bikes, partner 2 holds the bottom of an overhead squat with a pvc pipe… switch every minute… can you hold it that long.Then-0-1 Minute 10 snatch grip high pull. 2-3 Minutes 8 power position power snatch3-4 minutes 6 hang position power snatch4-5 minutes 6 from the shin plus overhead squat6-7...Read More
METCON MONDAY ON A WEDNESDAY???? No strength work today. General warm up-5 minute bike then as a group from one end of the gym to other…Butt kicks, high knees, squats, shoulder circles front and back Meet at the board, go over the workout and then gather your equipment up and go through each movement. Wod...Read More
Warm up-Partner warm up-8 X 200m run, non running partner holds a plank while the other is runningGrab a bar- It’s been a few weeks since we found a max thruster. If you are a new athlete you are going to work on sets of 5, For your warm up for this do 15 front...Read More
Partner Warm up 80/60 cal on the bike, non working partner do 15 air squats, then switchGrab a bar, we are finding a 1 rep max front squat today! Warm up should be 2 or 3 empty bar sets then something like this5,5,3,3, 1,1 1.. until you miss working from 60 to 100 percentNewer athletes...Read More
Teams of 2Wod 12000 Meter row time trial.. split work however you wantWod 2 “hang in there partner” 20 Minutes EMOM (every minute on the minute)5 Thrusters rx is 95/65 but rx+ is 135/955 BurpeesThis is an emom. Partner 1 will do 5 thrusters and 5 burpees while partner 2 is hanging from a bar....Read More
