Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Snatch High Hang, Mid Hang, Floor You can take a short reset at the floor, but don’t step away from the barbell. Conditioning: CrossFit Games Open 11.1 and 14.1 As Many Rounds and Reps as Possible in 10min of: 30 Double-unders 15 Power Snatches 75/55 55+...Read More
New Year’s “Eva” or Partner Eva This is a very long and high-volume workout. Your #1 priority is safety, so please choose a version or modification that works for you. There are many ways to change it around. Here are a few ideas: -You can complete it with a partner and do half the reps...Read More
Warm-up Strength: Every 2min x 10min Front Rack Alternating Lunges x 16 reps Conditioning: 1000/800m Row 100 Double-unders 50 Lateral Burpees Over the Barbell 25 Front Squats 135/95Read More
Today looks a little different for a Thursday since Monday was an off day. Warm-up Strength: Every Minute on the Minute x 10min 1- Dumbbell Bench Press x 8 reps @21X1 2- Strict Chin-ups x 6-8 reps Full Body Strength: You should be working for about 60sec each which leaves you 30sec of rest/transition Every...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min Mid Hang Clean + Clean @65-70% of 1RM Clean. You can take a short reset at the floor, but don’t step away from the barbell. Then, Take 5-10min to build to your barbell weights for the workout. Partner up with someone using the same weights and share...Read More
Reminder that we open at 9:30am on 12/26. Warm-up Strength: Every 2min x 8min Back Squat x 5 reps @65-70% This shouldn’t be heavy. Focus on good quality reps with solid form. You can stay at the same weight. Only increase if form is perfect. Conditioning: As Many Reps as Possible in 3min of: 300m...Read More
Mobility: Wrists & Forearms Skill: Strict Handstand Push-ups Set-up, Technique, Modifications and Progressions Conditioning: Option 1- As Many Rounds and Reps as Possible in 16min of: 300m Run, Row, Ski 5 Plate Ground to Overhead 20 Russian Twists with Plate 5 Plate Ground to Overhead 20 Hand Plank Plate Taps 5 Plate Ground to Overhead...Read More
Warm-up Strength: Take 20min to build to a 1RM Front Squat Here is last week’s rep scheme so you can look back and make adjustments for a 1RM 3×75%, 2×80%, 1×85%, 1×90%, 1×95%. Conditioning: Flush it out… 100 Double-unders 1000m Run or Row 100 Air SquatsRead More
Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Snatch High Hang, Mid Hang, Floor. You can take a short reset at the floor, but don’t step away from the barbell. Conditioning: 30 Lateral Burpees Over the Barbell 30 Power Snatch 75/55 30 Burpee Pull-ups* *For Rx, bar height must be 6in above fingertips at...Read More
