Crossfit A) 4×6 romanian deadlifts. *Stop 1 inch before touching ground and stand back up *Superset w/50ft kb or db weighted duck walk *16 minute time cap B) 12 minute AMRAP: 10 overhead squat (95/65lb)-10 pullups-10 box jumps (24/20″) Rx-Plus… Read more »
Juliet Starrett
Tuesday, November 14th 2017
Crossfit A) Back squat deload: 4×5 @ 55%1RM. 2 second pause at bottom of each rep B) 18 minute alternating EMOM for max reps 1) wallballs 2) plate burpees (45/25lb) 3) toes to bar or Vups 4) calorie bike/row 5)… Read more »
Monday, November 13th 2017
Crossfit A) Every 30 seconds for 7 minutes 1 clean and jerk @65-70% 1RM. *Squat clean plus split jerk or power jerk. Goal is consistency on every rep B) 3 rounds for time of Run 400m-12 power cleans (135/95lb)-12 ring… Read more »
Saturday, November 11th 2017
Crossfit Veteran’s Day Hero WOD! Bull (Partner Style): 2 rounds of for time of 200 double unders-50 overhead squats (135/95lb)-50 pullups-1 mile run. *Partners split reps however desired. For run, partners can choose to run together (and each run 2… Read more »
Friday, November 10th 2017
Crossfit A) 8 minute alternating EMOM: 1) 1-3 skin the cats 2) 8-16 kipping toes to bar B) 20-15-10-5 burpee box jump overs- HSPU *Scale HSPU reps to 10-8-6-4 if HSPU volume is too much Metcon Class A) 5 rounds… Read more »
Thursday, November 9th 2017
Crossfit A) 2k row warmup B) 3 rounds of 30 wallballs-400m run-30 American kb swings (53/35lb) Rest 3 minutes after each round Rx-Plus 70/53lb kb Metcon Class 8x 2 min on 1 min off alternating between A and B. A)… Read more »
Wednesday, November 8th 2017
Crossfit A) 10-8-6-4-2 push press. After each set 50ft db lunge. Try to increase push press weight every round. Rest as needed between rounds. B) 15-12-9 power clean-thrusters (135/95lb) Rx-Plus 155/105lb Metcon Class A) 5 minute AMRAP: Max calorie row… Read more »
Tuesday, November 7th 2017
Crossfit A) Back squat 5-3-1-1-1. Start at 80% 1RM and build up to 95%. Go every 3 minutes *Optional superset of 5-8 strict pullups B) 12 minute AMRAP: 12 alternating db snatches (50/35lb)-12 hand release pushup- 36 double under Metcon… Read more »
Free InBody Scan for Members in November!
Have you noticed that super cool looking scale in the office? That’s an InBody, and it can tell you your body composition… Percentage Body Fat, Skeletal Muscle Mass, etc. And, just for November, current members get a free scan!!! If… Read more »
Monday, November 6th 2017
Crossfit A) In 16 minutes find a heavy complex of 2 snatches plus 1 overhead squat. *Minimum of 6 working sets B) Open WOD 16.3 7 minute AMRAP: 10 power snatches (75/55lb)-3 bar MU. *Scale to 6 chest to bar… Read more »