Strength/Skill
Split Squats – 4 Sets of 8-10 reps each leg
*Rest 1-2 Minutes between sets
WOD
4 Rounds for Time:
40o Meter Run
15 Box Jump/Step Ups (24/20)
20 Wall Balls (20/14)
Extra Work
5 Minute EMOM:
4 Front Squats
*Start at 65% and work up if you can.
Partner WOD
18 Minute AMRAP:
200 Meter Run
20 Kettlebell Swings (53/35)
10 Burpee Over Box
20 Mountain Climbers
*Both partners run together.
Strength/Skill
This is optional after the WOD but we want to work on getting inverted. Headstand, handstand, Pike Push up, Feet on a box,… whatever you are comfortable with lets do it! We want to become better at controlling and […]
WOD
9 Minute AMRAP:
10 Overhead Squats (75/55)
30 Double Unders
Strength/Skill
Take 15 Minutes to Hang Power Snatch
*This isn’t intended to be a new PR attempt but ultimately, listen to your body, and once mechanics start to falter, end your last set and that is today’s heavy.
Extra Work
Partner AMRAP x 5 Minutes:
Switching every 15 Calories, accumulate the max amount […]
This is the last week Punch Cards will be on sale. Grab them now if you’ve been on the fence!
WOD
Open Workout 14.4
14 Minute AMRAP:
60 Calorie Row
50 Toe-2-Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Muscle Ups
Here is a link if you’d like to see the reveal of this great chipper, Open 14.4 Announcement.
For this workout if […]
Strength
Deadlift – Take 15 Minutes to Build to a heavy 5 Rep for the day
-then perform 5 sets of 2 reps at the weight established
WOD
12 Minutes:
400 Meter Run
15 Burpees
10 Step Up and Overs (24″/20″)
Extra Work
Partner AMRAP x 7 Minutes:
7 Unbroken Toe-2-Bar
*Switch however much or little you wish with your partner
Strength
Back Squat Squats
3-3-3-3-3
WOD
3 Rounds for Time:
15 Thrusters (135/95)
15 Chest to Bar Pull-ups
Extra Work
3 Rounds
Max Unbroken Muscle Ups
50 Unbroken Double-Unders
Happy Friday everyone!!
WOD
Kettlebell Hell 2.0
2 Rounds for Reps
3 Minutes:
25 Kb Swings
15 Goblet Squats
AMRAP: Kb Snatch
1 Minute Rest
3 Minutes:
25 Kb Swings
15 Goblet Squats
AMRAP: Kb Clean and Press
1 Minute Rest
3 Minutes:
25 Kb Swings
15 Goblet Squats
AMRAP: Kb Thruster
1 Minute Rest
Extra Work:
15 – 12 – 9 – 6
Calorie Airdyne
Body Weight Bench Press
Mobility Work
Cool down
Foam roll
Couch Stretch
Something…
Please, do Something!
Strength
3 Rounds Super Set:
Biceps Curls 8-10 each arm
Triceps Extension 10 each arm
:45 sec L-Sit or L-Hang
WOD
20 Minute Partner AMRAP:
7 Clean and Jerks (135/95)
7 Burpee Over Bar
200 Meter Run
*Run together as a pair and alternate movements each round.
Extra Work
12 Minute AMRAP:
7-6-5-4-3-2-1, 7-6-5-4-3-2-1,…
Back Squats (185/125)
Strict HSPU
One skill that made its way into the Open last year was […]
It’s that time of the year again, the 6th annual CrossFit Open is just around the corner! The Open is an opportunity for CrossFit athletes from all around the world to compete in a 5 week event designed to be accessible to all, and challenging for the fittest. The Open starts February 26th, and registration […]
Strength
Overhead Squats – 3×5
*No racks
WOD
3 Rounds for time:
500 Meter Row/400 Meter Run
30 Wall Balls
15 Toes-2-Bar
5 Power Snatch
*Power Snatch should be around 55-65% of 1RM
Extra Work
If you loved Saturday and the competitive atmosphere, Extra Work is for you. This is usually some of the more terrible things I’ve done that we really […]
