Warm Up- 2 Rounds run 400m 25 Air Squats, Go over a perfect back squat with the coaches as we are starting to get into heavier weight 2 sets of 10 empty Bar Backsquats Then 2 or 3 sets of 7-10 building up to your 20 rep back squat weight for the day. This is...Read More
Session 4 of squats and Milk. Add 5 pounds onto your last successful 20 reps. If you missed, retry the weight Warm Up 5 Minutes row 30 Airs quats. Perfect air squats against the wall. Grab and empty bar and do 10 sets of 10 empty bar squats Then 2 or 3 sets of 7-10...Read More
Warm up 5 Minutes Row Then 3 rounds 10 Push ups 10 pull ups 20 pass throughs 10 OHS with pvc Grab A bar 0-2 Minutes 10 snatch grip power position high pulls 2-4 Minutues 10 Power position power snatches 4-6 Minutes 6 Hang position power snatches 6-8 Minutes 5 Frrom the knee power snatches...Read More
Warm up- 10 Minutes of double or triple under practice then grab a bar 0-2 Minutes 10 Power position power cleans 2-4 minutes 8 hang position power cleans 4-6 minutes 10 push jerks 15 Minutes to find a max of this complex 3 hang power clean 2 Push jerks No dropping the bar. 21-18-15-12-9-6-3...Read More
Oh Yeah Session 3 of squats and milk fall edition 5 Minute row 40 Perfect air squats with a 1 second hold at the bottom. We will tell you if you are hitting proper depth Add 5 pounds onto your last successful session. Sheets are in the book on the desk. Keep track!! 2 sets...Read More
No strength today, review rope climb technique Remember this one?? Complete as many rounds as possible in 45 minutes of: Run 400 m 3 rope ascents, 15-ft. rope Run 400 m 15 clapping push-ups Scroll for scaling options. Post rounds completed to comments. Related: • CrossFit WOD 180413 Tips With Tyson Oldroyd • The J-Hook...Read More
Partner Wod, wod starts at 10:15. Be ready! If you are late we don’t wait. Wod 1- 8 Minutes Amrap 7 Sits ups 7 wall balls Switch partners *each partner completes a round then switches Wod 2 8 minutes Amrap 6 power cleans 6 burpees over your bar Partner 2- Run 200m Switch when you...Read More
8am Endurance- 8 Minute partner row, switch every minute. fast transitions. rest 5 minutes 25 Minute amrap Up the ladder, set your bike and rower right by each other. Split the work however you want! 1 Bike Cal 1 Row Cal 1 Burpee Next round, 2,2,2… next round 3,3,3 and on and on and on...Read More
