We love getting messages like this from members that are working hard and seeing it pay off. Thanks for sharing Diana! “I recently switched over to unlimited CrossFit. I’ve been going pretty religiously every day to class, as compared to 3 times or less a week before this. I just wanted to say what a […]Read More
Mobility: Hips/Glutes EMOM x 12 1) Alternating Weighted Cossack Squat x 12 2) Weighted Pull Back x 12 3) Plank on Rings w/ hollow body x 40sec Workout of the Day 2 person team for max calories 2rds total 2min Row 90sec Row 60sec Row 30sec Row Finish: Work on a Goat in remaining time […]Read More
Warm-up: 200m Run then 90sec Squat Therapy then 2rds of: 10 Thruster 10 Push-up Strength: Back Squat 6×75, 6×80, 4×85, 2×90, 6×75% Workout of the Day 5rds Against a 3min clock 400m Run + ME Wall Ball (20/14 to 10ft) Rest 2min (last done on 12/5/16)Read More
Warm-up: 200m Run then 3rds of: 10 Box Step-up 10 KB Deadlift Skill Efficiency a) EMOM x 8 30sec work/30sec rest 1) Sumo Deadlift High Pull (95/65) 2) Double-unders b) 3rds each 10/8 Cal Row 5 Burpee Box Jump Over (new standard) Workout of the Day 4 person team Bike 200 Cal for timeRead More
Warm-up: 200m Run then 3rds of: 12 Shoulder Taps 6 Overhead BB Lunges 10 Hollow Rock Strength: Push Press 4×75 3×80 2×85 2×90% Workout of the Day 30 Front Squat (95/65) 25 Toes to Bar 30 Thruster 25 Pull-up 30 Hang Squat CleanRead More
Warm-up: 200m Run then Coach led empty barbell warm-up Strength: 1a) Front Rack Walking Dumbbell Lunges x 50ft (50/35) 1b) Strict Chin-up x 6-8 reps or 2-4 MU ( Workout of the Day crossfit.com 12/30/17 12min AMRAP 1 Squat Snatch (155/105) 3 Clean and Jerk 30 Double-undersRead More
Skill: Muscle-up progressions 1) 3×5 False Grip Ring Pull-up 2) EMOM x 6 a) Full Support on low ring x 30-40sec b) Ring Swings x 10 3) Practice 5-10 sets of Cast Swing + Pop Swing 4) Practice 5-10 sets Pop Swing x 5-10 reps 5) Attempt some MUs Workout of the Day 2 person […]Read More
Warm-up: 200m Run then 3rds of: 10 Single Arm OH Walking Lunges 5 Reverse Burpee Strength: Back Squat 8×65, 6×75, 6×80, 4×85% Workout of the Day 18.0 21-15-9 DB Snatches (50/35) Lateral Burpee over Dumbbell Rest 5min then Run 1 mile for timeRead More
Warm-up: 3rds 20 Double-unders 15 Hollow Rock Skill Efficiency: EMOM x 8 :25sec work/:35sec rest Even: Hang Power Clean Odd: Toes to Bar Workout of the Day: Every 2min x 16min (8 sets) Bike x 30sec Max Effort Rest 90sec Midline/Stability: EMOM x 9 1) V-up/Tuck-up/L-sit Flutter Kicks (choose any or mix up) x 30sec […]Read More
