Crossfit A) Clean + Front squat + split jerk. Go every 90 seconds for 8 rounds. *Start at 65-70% 1RM and ascend in weight as form allows B) 2019 Games workout (modified) 5 rounds of: 1 rope climb75 DU10 db… Read more »
Workout of the Day
Wednesday, September 11 2019
Crossfit A) 12 minute EMOM: 1) 2-6 Ring MU 2) 10 weighted pushups 3) 1 wall walk B) 9/11 tribute WOD 2001 Meter Row or Run 11 Box Jumps 11 Thrusters 135/95lb 11 Burpee Chest To Bar Pullups 11 Power… Read more »
Tuesday, September 10th 2019
Crossfit A) Every 5 minutes for 20 minutes: 1 building lap run. B) 24×20 secs on 10 secs off: 1) barbell thruster 2) box jumps 3) hollow rocks *Do 4 rounds of 1 movement , then switch to the next… Read more »
Monday, September 9th 2019
Crossfit A) Front squat: 5×6. Start @65% 1RM and ascend each set as form allows B) 30 power clean and jerks for time (135/95lb)* Every time you break a set, stop and perform 15 burpees. *10 minute time cap WOD… Read more »
Friday, September 6th 2019
Crossfit A) Deadlift 5×5Start @65% and ascend in weight each set as form allows Superset with 10 db Z presses *25 minute capB) 21-15-9 db alternating db snatch (60-70lb/40-50lb)- box jump over (24/20″)Then rest 1 minute and complete 30 db… Read more »
Thursday, September 5th 2019
Crossfit A) Hang snatch + Snatch. Go every 75 seconds for 10 rounds. Ascend in weight as form allows B) For time: 50 ft handstand walk3 rounds of 10 double kb cleans (53/35lb)-12 alternating pistols50ft handstand walk-2 rounds of 10… Read more »
Wednesday, September 4th 2019
Crossfit A) 6 minute alternating EMOM: 1) 5 strict pullups 2) 8-10 ring rows. Directly into 6 minute EMOM: 5-10 kipping pull-upsB) 5 rounds for time of: 500m row12 burpee box jump overs (24/20″)1 heavy squat clean and jerk (225/155lb)*Aim… Read more »
Tuesday, September 3rd 2019
Crossfit A) Every 5 minutes for 15 minutes: 1 building lap run. Then 7-10 minute break B) 15x 30 seconds on 45 seconds off: 1) calorie bike 2) slamballs 3) HSPU or hand release pushups *So 5 rounds of each… Read more »
Monday, September 2nd 2019
Labor Day Limited Schedule! Partner Hero WOD Morrison 100-80-60-40-20wallball (20/14lb)box jump (24/20″) American kb swing (53/35lb)*One partner works at a time. Split up reps as desired
Saturday, August 31st 2019
Crossfit Partner WOD 400 mountain climbers300 double unders200 hang power cleans (95/65lb) or (115/75lb)100 burpees over bar *Split up reps as needed. One partner works at a time*30 minute time cap