8am-Teams of 4 (were going to try to have most of the equipment outside)35 Minutes AmrapP1-8 sled pushes (down and back is 2)P2-sandbag cleans over yokeP3 Row for cals P4 ski for calsSwitch partners when the sled person is done. sled goes to sandbag, sandbag goes to row, row goes to ski, ski goes to...Read More
WARM UP 3:00 Machine of choice -Then- Alt. EMOM 6 Minutes1- 10 Empty bar clean and press2- 15 Wall Balls Unbroken3- Shuttle runs* *start slow with a focus on technique, build in speedeach round ~ : 10 STRENGTH Coaches will start a 10 minute clock. Athletes will warm up to 70% of the 1RM Power...Read More
WARM UP 2:00 Banded 7’S 3 Rounds200 M Run6 Push Ups5 Burpees *Wall Walk Review Scaling Options for being inverted (Strict DB Press) :25 WOD With a PartnerAMRAP 8 MinutesP1: 15/12 Bike CalsP 2: Max Wall Walks (while P1 works) Switch when P1 completes Cals. REST 3 MINUTES AMRAP 8 Minutes P1: 15/12 Bike CalsP2:...Read More
WARM UPAMRAP 7 minutes8/6 Calorie Bike5 Strict Pull Ups or 10 Ring Rows10 Box Step Overs5 Bench Dips *RMU Drills :20 SKILL MU OR Strongest Gymnastics Pull RX CapacityFor Time with a partner, split anyhow: 60 Muscle Ups RX Capacity: for athletes who can complete the 30 MU for time benchmark in 4-8Minutes. Intermediate Capacity...Read More
Last chance to attempt or redo the open workout is at 5am, 6am 9am or 10am but line your own judges up. -Know the workout standards before you start. -no open wods during open gym.-use your phone to time yourself. gym clock is for the class WARM UP 3:00 Machine, Increasing intensity each minute -Then-...Read More
Coaches choice warm upAll partner workouts Wod 110 Minute Amrap20 cals on a machine20 Shoulder to OH 135/9550 Doubles or singels Wod 210 Minutes 6 Cleans (alternating and heavy, you go i go at about 90 percent of 1 rep max)20 Burpees over your barWod 3 for timeRun 400 together 50 synchronized air knee raisesRun...Read More
8am- In teams of 335 Minute Amrap50 bike cals- 1 Partner working at a time, 2 resting, that means push the pace50 Sandbag cleans – (partner one does 1 rep, partner 2 does on rep, partner 3 does one rep and on and on)50 ski cals50 sand bag cleans50 row cals 50 sandbag cleans9amWarm up-...Read More
It’s Open Season. Check games.crossfit.com for the workout of the day There is a longer post on the facebook page but here is the lowdown-have fun! -Know the workout before you get here if you are registered. That’s your responsibility as much as it the coaches. -regular class times at 5am, 6am, 9am, 10am. The...Read More
