Warm Up1 Minute Glute activation-into8 min AMRAP::10 sec HS Hold5 Deadlifts (empty bar)5 Hang Muscle Cleans (empty bar, no dip under the bar)5 Shoulder Press (empty bar, Strict Press):15 Strength5 working sets of:5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk Work up to a Heavy, Unbroken set. Based off 1RM Clean and...Read More
Wod 1- Teams of 28 minute Amrap10 Synchronized Dumbbell snatches8 Synchronized burpeesONE partner runs 100m while the other rests.. alternate on the run every round Wod 2- Team of 212 Minutes AmrapBuy in1000 meter row or ski split however you wantThenAs many rounds as possible of12 Dumbbell Thrusters12 pull ups200 M Run together!*Split work however...Read More
8am and 9am. SAME WORKOUTThe 12 days of Christmas “12 Days of Christmas”1 Sumo Deadlift High-Pull 75/55 INT-65/45 BEG-55/352 Thrusters 75/55 INT-65/45 BEG-55/353 Push Presses 75/55 INT-65/45 BEG-55/354 Power Cleans 75/55 INT-65/45 BEG-55/355 Power Snatches 75/55 INT-65/45 BEG-55/356 Kettlebell Swings 53/35 INT-35/25 BEG-25/157 Pull-Ups Or Any Progression8 Knees-to-Elbows or Knee Raises9 Box Jumps 24/2010 Double-Unders...Read More
Warm Up400 M RunThen 2 Rounds10 Single Arm Deadlift/Suitcase Deadlift (Light Weight)8 Goblet Squats (Light Weight)5 Strict Pull Ups (Lat Activation):10 StrengthDeadliftEvery 2 Minutes for 5 Rounds1×15 @ 40%1×12 @45%1×8 @50%2×6 @ 60%ALL UNBROKEN SETS. No slamming off the bar. Plates will “Kiss” the ground. Arms will stay straight; Lats activated the entire time.:30 WODRowing...Read More
Warm Up2 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:10 StrengthSquat Snatch1×3 from Power Position1×3 from Hang, at knee, w/ tempo pull (3 seconds)1×3 Tempo Pull Squat SnatchesThen Squat Snatches off percentages,4 reps @ 65%3 @ 70%2...Read More
Warm Up2 Rounds1:00 Row10 Empty Bar Back Squats10 Jumping Air Squat w/ Wall Ball:15 StrengthBack Squats1×10 @ 55%1×8 @60%1×8 @65%1×8 @70% WOD3 Rounds750M Row30 Wallballs 20/14Rest :30 between RoundsToday we are focusing on wallballs while under fatigue. Wallballs should be unbroken preferably or done in big sets.:55 Cool DownLizardPigeonRead More
Monday 12/12Warm Up5 Minute amrap12/8 Cal Ski5 Light Single Arm Kneeling DB Press (each side)10 Banded Face Pulls 10 push pressReview the push press and build up to your starting weight :10 StrengthPush PressEvery 1:30 for 6 Minutes (4 sets) Off 1 RM1×10 @ 50%1×10 @ 55%1×10 @ 60%1×10 @ 60% :30 WOD4 Rounds For...Read More
For Time with a partner 40 minutes cap***Starting after the burpees partner will do a 100 foot yoke carry (50 down/50 back) after every movement. There will be sandbags at the 50 foot mark. perform 6 sand bags over the yoke (3 each) at the 50 foot mark and walk the yoke backRow 1000 100...Read More
8am EnduranceTeams of 335 Mintues Amrap. there is not resting teammate on this oneOne teammate starts on each station. Switch when the runner gets backRun 400SkiBurpees 9am CrossFit For Time with a Partner: 35 minutes cap- you are alternating rounds on this. one partner finishes as entire round then the next partner goes4 Rounds, alternating...Read More
