First things first today DO NOT skip because the strength is Handstand Pushups if can’t do handstand push ups. There is scaling in place for everything, everyday. Thats the beauty of CrossFit1:00 Shoulder Swimmers1:00 A-frame Toe Touches3 Rounds20 Box Step Overs 24”/20” > 12 Box Jumps 24”/20” > 8 Tall Box Jump Overs 24″/20” (Round...Read More
1:00 Front Rack Elbow Pointers1:00 Squat Hold-Then-3 rounds12/10 Calorie Machine10 Empty Bar Front Squats10/8 Calorie Machine6 Hang Squat Cleans8/6 Calorie Machine 4 Squat Cleans, light weightStrength- Build up to your 80 for the wodWod AMRAP 21 Minutes12/10 Calorie Machine40 Double Unders1 Squat Clean @ 80%+Rest 1:00May add weight each round if it feels and looks...Read More
7 Minutes Slow Amrap 5 pull ups 10 push ups15 squats 5 cals on machine that you are using for the wodStrength Coach will set clock and you will have 5 minutes to warm up to your first set of squats that will be at 60 percentEMOM 10 Minutes2 Pause Back Squats AHAP Start around...Read More
AMRAP 5 Minutes8 Medball Squat Cleans 8 Empty Bar Hang Power Snatch20 Single Unders :15 Plank HoldGrab a barbell As group go through drill Whether your snatch is 225 or 25 EVERYONE can benefit from doing tempo positional work. If you think you can’t…. I feel bad for you. Together with and empty bar15 snatch...Read More
9am Sunday FundayTeams of 2Wod 112 Minute Amrap You go, I go5 deadlifts 225/1555 Burpees over bar100m run Wod 2-10 Minutes split how you want60 Doubles (sub 2 to 1 singles)28 Wall Balls Wod 33000 M row or ski for time, split how you wantRead More
Endurance Teams of 45 rounds each2 minutes per station SKibikerowrest Rest 3 Minutes as a team after the last person finishes Then 4 round each 30 seconds per stationSkiBike RowNO REST. when person finished the row they immediately go to the ski. 9amWarm up AMRAP 10 Minutes w/partner (All Movements performed at together)100m Run10 Spiderman...Read More
All regular class times today. The weightlifting portion of the workout for the 4,5,6pm classes will be done in the weightlifting area as Train Harder Barbell is hosting their own family friendly version of Friday Night Lights. Do the wod, do your lift then hang around for food and movie. Movie starts at 7pmWarm up....Read More
1:00 on a Machine2:00 Banded Glute activation-Then-3 Steady Rounds25’ Duck Walk3 Explosive Broad Jumps10-8-6 Squat Jumps/Back Squats/Heavier Back Squats (stay light, but add weight in all 3 rounds of the warm up) *start with empty bar for jump squats round 11 Wall Walk6 Rounds8 Wall Walks5 Back Squats @ 70%+Rest 3:00 Bar taken from a...Read More
2 Minutes Banded Glute Activation Steps + 5 Squats every 10 Steps-Then-Every 2 Minutes for 8 Minutes8/6 Calorie Assault Air Bike8 KB Sumo Deadlift High Pulls Steady Cossack Squats in remaining time StrengthSumo Deadlift 4-4-3-3-2-2-2 AHAP*May sub out traditional deadlift*keep in mind a true “as heavy as possible” deadlift session could take upwards of an...Read More
