Warm Up4 Rounds1 minute machine20 Mountain Climbers:10 WODIn Teams of 4AMRAP 40 Minutes:50 BikeRest :10Athletes are essentially biking :50 every 4 minutes, sothey should be pushing an aggressive pace.Read More
Monday 12/5Warm Up200M Run10 Air Squats5 Push Press200M Run10 Empty Bar Front Squats5 Push Jerk200M Run10 Empty Bar OHS5 Split Jerk:15 StrengthOverhead Squat3×7Build to a heavy set of 7 and repeat 3 times :45 WODAMRAP 5 Minutes30 Shoulder to Overhead 135/95lbs (Push Press, Push Jerk, Split Jerk)30 Hang Squat Cleans 135/95lbsTarget Score: 1+ RoundsSTO and...Read More
Coaches choice warm up Then teams of 2 split how you wantWod 1- 10 minutes 10 Push Jerk, 135/9510 toes to bar20 Lunges with single KB held like a goblet squat Wod 2- 10 Minutes split how you want30 KB Swings, 70/5330 CalsWod 3 800m sandbag carry (bear hug only, switch when you want)Read More
Happy Birthday Alison! 8am Endurance Classic WaterfallTeams of 5Row Bike SkiBurpee RestA minute each station9am Crossfit Wod 1- 10 minutes 10 cals10 Burpees Over a a barWod 2- 16 Minutes 10 Deadlifts 8 hang cleans 6 shoulder to overhead Run 200mRead More
Friday 12/2 Warm Up 6 Min AMRAP 8/6 Cal Ski 6 Empty Bar Front Squat 6 Strict Press *Barbell Review for Clean and Push Jerk :15 Strength Build to a heavy weight for the following complex Power Clean + Front Squat + Push Jerk :35 WOD For Time 10 Rounds 2 Wall Walks OR 25...Read More
Thursday 12/1 Warm Up 3 min Bike 2 Rounds 10 Wallballs 12 Walking Lunges 10 Box Step Ups :15 Strength Pause Back Squat* 3-3-3-3-3 Start around 50% *Regular speed down, full pause in the bottom then stand fast :40 WOD 21-15-9Thruster 105/75lbsBurpee Box Jump Overs 24/20″ Target Score: 5-8 Minutes 15 Min Time Cap :55...Read More
Warm Up AS A CLASS 3 Min Machine (COACHED TIMED) 5 Inch Worms + Push Up (Do this in lines a few as a time) :30 sec Hollow hold with feet tucked in and arms reaching forward toward feet:30 sec Hollow hold bringing knees toward chest arms still extended:30 sec Hollow hold with legs extended...Read More
Warm Up 1:00 Banded Pull Aparts 2 Rounds10/8 Cal on Ski8 Empty Bar Snatch Grip Press (snatch-grip push press behind the neck, ending in snatch overhead position)8 Empty Bar Snatch Grip RDLs5 OHS TIPS> It’s not often we do Snatch Grip RDLs. However, it’s important to strengthen the posterior chain. Snatch Grip RDLs put a...Read More
Monday 11/28 Warm Up 2 Rounds 200 M Run 10 Air Squats 5 Strict Press 5 Push Press 5 Push Jerks :10 Strength Front Squats 5×5 @ 65% : 35 WOD AMRAP 16 Minutes 200 M Run 1 Rope Climb 5 Power Clean and Jerk @65-70% rx weight is 65 to 70% of 1rm. something...Read More
