Warm-up Conditioning: This is a high-volume workout. You can modify in many ways. Talk with your coach about what would be best for YOU. Last Done 3/18/22 Time Cap 45min “Barbara” 5rds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest exactly 3min after each round. Record your time for each round. I have...Read More

Mobility: Hips Midline/Stability: 3 sets Copenhagen Plank x 30sec each side Bottoms Up Kettlebell Carry x 80ft each arm Glute Bridge with 3sec Single Leg Press Out** x 6 each leg Ring Dip/Core Complex: 3 reps of: 5sec Lockout Hold + 5sec Lowering/Negative Conditioning: As Many Rounds and Reps as Possible in 18min of: 300m...Read More

Warm-up Strength: Deadlift 8×55% 6×65-70% 4×80% 2×85% 1×90% 1×95% Conditioning: Please control and do not drop the dumbbells. 20 Dumbbell Front Squats 50 Double-unders 15 Double Dumbbell Snatches 50 Double-unders 15 Devils Press 50 Double-unders 20 Dumbbell Front SquatsRead More

Warm-up Strength: Every Minute on the Minute x 10min 1- Shoulder Press* x 5 reps 2- Strict Pull-ups** x 5-8 reps *From rack. You can increase weight across the 5 sets as long as technique stays solid and no failed reps. **If proficient, add weight or make them strict chest to bar Conditioning: No Rx...Read More

Group Barbell Warm-up Strength: Front Squat 4×70%, 3×80%, 2×85%, 1×90%, 1×95% Conditioning: Time Cap 20min From 0:00-8:00 Establish a heavy Hang Squat Clean Rest 2min, then @10:00 800m Run 15 Hang Squat Cleans @60% of today’s heaviest lift 400m Run 10 Hang Squat CleansRead More

Here we go! Final workout of the 2023 CrossFit Open. Please READ all the standards before coming to class. CrossFit Open 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2)*If completed before the 6-minute time cap, add...Read More

Thursday March 2nd Mobility: Shoulders Skill: Muscle-up Progressions Conditioning: 2-person team 250m Row or 200m Run with partner in static hold: 1) Weighted Wall Sit 2) Dead Hang from Rings 3) Bottom of Lunge Hold 4) Double Overhead Hold 5) Sandbag Bearhug Hold 6) Bottom of Squat Hold 7) Handstand, Plank, or Hollow Hold *All...Read More

Warm-up Strength: Every 2min x 12min Deadlift 8×55% 6×65% 4×75% 1×80% 1×85% 1×90% Conditioning: As Many Rounds and Reps as Possible in 3min of: 9 Dumbbell Deadlifts 50/35 15 Toes to Bar 21 Wall Balls 20/14 to 10ft Rest 1min and REPEAT for a total of 5 rounds *Start each interval where you left off....Read More

Nasal Breathing Warm-up: You will only be breathing through your nose for this entire warm-up. Why do we practice nasal breathing? In a nutshell, it improves our fitness. Normally, when we feel as though we need more oxygen, it’s really our body’s inability to deal with the buildup of carbon dioxide. Even though it doesn’t...Read More

Warm-up Strength: Front Squat 6×75,4×80%, 3×85%, 1-2×90% Conditioning: No Rx today. Use the time to practice at a level that works for you. These are some movements that could come up on Friday. Every Minute on the Minute x 16min 1- 6-8 Strict Handstand Push-ups + 6-8 Alternating Pistols or Cossack Squats 2- 5 Touch...Read More