Warm Up 3 Rounds 10 cal row (slow) 5 Push Ups 10 Ohs with empty bar or pvc Grab a bar to review snatch progressions 0-2 Minutes 10 Snatch grip power position high pulls 2-4 Minutes 8 power position power snatch 4-6 Minutes 6 Hang position power snatch + overhead squat 6-8 minutes 6 From...Read More

No strength today. Hero Wod There will be a time cap. Very few, if any should be doing the ghd situps, jump on for 1 or 2 rounds if you want, but otherwise do regular sits ups. Hansen 5 rounds for time of: 30 kettlebell swings 30 burpees 30 GHD sit-ups Men: 2-pood kettlebell Women:...Read More

Warm up- 10 Minutes to complete 40 perfect air squats against the wall, if you are not low enough we will set a wall ball behind you to squat to. Strength 5 sets of 5 back squats You know your 20 rep max… don’t hold back on these. build to a very heavy set of...Read More

Sunday Funday Hero Wod! Scooter On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full round...Read More

6am- Come run a 5k with us! It’s practice.All paces welcome, Nobody likes to run in a dark industrial park alone. 8am- Endurance class. Partner row. 20 intervals total. 10 each 45 seonds on, 15 second transition, next person goes 45 seconds, Wod 2 10 Minutes-alternate partners 5 cal bike 100m run 2 burpees each,...Read More

Workout 18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes Read the scorecard for full event details. Post rounds/reps completed to comments and/or submit your score as part of the 2018...Read More

Warm Up- snatch Progressions 0-2 minutes 10- Power Position Power Snatch 0-4 Minutes 8 Hang position power snatch 4-6 Minutes 6 Snatch from the shin into full snatch or power + overhead sqauat 14 Minutes to work on snatches from the floor, build up to a one rep max if you want   4 rounds,...Read More

Bench press 5-5-5-5-5 reps Scroll for scaling options. Post loads to comments. Compare to 120622. Related: • CrossFit WOD 180313 Tips With Jason Ackerman • The Bench Press Scaling Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable....Read More

Warm Up today starts right on the hour. Its 30 Perfect squat with a 1 second hold. After that grab a bar for strength. You will have 20 minutes to finish strength Back squats 5 sets of 7.. building up to a heavy 7 After 2 warm up sets, jump into your sets 7,, you...Read More

Weightlifting Day The clean and jerk Everyone go through the warm up together. After that. You have the entire class to work on a 3 rep max. Newer athletes take this time to drill technique. DONT FORGET YOUR 5 sets of 7 front squats at the end of class, start those by :45 after. Warm...Read More