Crossfit A) Find a heavy single clean and jerk in 20 minutes B) 4 rounds for time: Run 200m w/plate (45/25lb)-10 plate burpees-16 OH plate lunges Rest 90 seconds after each round. *For plate burpee, burpee with hands on plate,… Read more »
Workout of the Day
Sunday, July 1st 2018
Benchmark WOD Class Elizabeth 21-15-9 squat clean (135/95lb) ring dip
Saturday, June 30th 2018
Crossfit 3 rounds with a partner: 100 Double unders 50 deadlifts (155/105lb) 100 wallballs 50 burpees *Split up reps as desired. One person works at a time
Friday, June 29th 2018
Crossfit A) For quality: 15-12-9-6-3 strict pullup-ring row Rest 30-60 secs after each round *Scale to 12-9-6-3 if needed B) For time: 21 heavy- ish front squats (155/105lb) Run 400m 15 front squats Run 400m 9 front squats Run 400m… Read more »
Thursday, June 28th 2018
Crossfit A) 12 minute alternating EMOM: 1) 5-6 push press @ challenging weight 2) heavy db suitcase carry 100ft (switch hands at 50ft) 3 ) rest B) 5 rounds for time : 10 db box step overs (35/25lb) (20/18″ box)… Read more »
Wednesday, June 27th 2018
Crossfit A) Back squat deload: 4×6 @ 55%. Speed emphasis B) 30 ring MU for time *7 minute cap (or 30 CTB pullups + 30 ring dips) Rest 5 minutes 1500m row for time *7 minute cap.
Tuesday, June 26th 2018
Crossfit 8X2 min on 90 secs off alternating between A and B A) AMRAP: 6 toes to bar-8 STOH (95/65lb)- 16 jumping lunges B) AMRAP: 6 power cleans-8 pushups-10 box jumps Metcon Class A) For time: 25 burpees over paralette-800m… Read more »
Monday, June 25th 2018
Crossfit A) Find a heavy single snatch in 15-20 minutes B) 15 minute AMRAP: 50 double unders 15 kb swings (53/35lb) 10 kb goblet (squat) cleans 50ft OH L arm kb carry 50ft OH R arm kb carry
Sunday, June 24th 2018
Benchmark WOD A) Diane 21-15-9 deadlift (225lb/155lb) HSPU B) Coaches choice
Saturday, June 23rd 2018
Crossfit A) 8-10x 100m hill sprint, 1 minute rest B) Death by burpee box jumps Starting at 2 Add 2 reps each round