Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10...Read More
Mobility: Shoulders 10min Midline: EMOM x 12 1) Strict T2B x 6 @3111 2) TGU x 4 (total) 3) Plank Punches x 14 (Do not over reach or over extend. Back/shoulders should be flat) Skill: 10min of Double Under Practice WOD: 3rds 750m Run 25 DU 1min Plank HoldRead More
Warm-up: 200m Run then 2rds of: 45sec OH Bamboo Hold 8 Single Leg KB RDL EMOM x 10 1) Deadlift x 5 TnG reps (You pick the weight but it must be TnG each set) 2) Seated Unsupported Strict Press x 5 reps WOD: 2-person team 4rds each 15 Cal Row 10 Thruster (115/75) 5...Read More
Warm-up: 200m Run then: 20 Inverted Burpee Skill EMOM x 12 1) Strict Chin-up x 6 2) Parallette Pass Thru x 10 (Over and back is 1 rep. No dip/push-up) 3) Rope Climb x 2 4) HS Walk x 30sec WOD: 4rds for total time 200m Run 5 Hang Power Clean (135/95) 7 Box Jump...Read More
Every sport has a season that typically ends with a championship game. The CrossFit Games Open is considered the start to CrossFit’s “season,” and it’s an exciting time to be a CrossFitter and follow the worldwide leaderboard. With the Open currently in full-swing, newbie CrossFitters may be wondering what all the buzz is about. We’re...Read More
Warm-up: 200m run then 3rds of: 5 BTN Snatch Grip Press 5 OHS 10 Hollow Rock Strength: Back Squat 3@70, 2@75, 1@80, 3@75, 2@80, 1@85, Max Reps @ 75% You may only pause long enough at the top for one full breath before going into the next squat. If you take longer then one breath,...Read More
Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4...Read More
Barbell Warm-up Every 90sec for 8 sets Snatch Lift Off* + Power Snatch + 2 OHS Pull to knee cap and pause for 1 second. Return to ground and perform power snatch. WOD: 2-person team 12min AMRAP- one person completes a full round while other rests 12 Cal Row 10 Wall Ball (20/14) 8 C2B...Read More
Warm-up: 200m Run then 3rds of: 12 Bird Dog 8 Single Arm OH KB Lunge Steps 10 Shoulder Taps Strength: 3 sets of 3 Push Press 3 sets of 2 Push Jerk 5 sets of 1 Jerk Increase the load for each set. Rest 1min between sets WOD: 2rds (4 total AMRAPS) 2min AMRAP 6...Read More
