With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel....Read More
Warm-up Strength: 8 sets 3 Push Press @70-80% of 1RM Push PressRest 60sec between sets Build based on quality over the 8 sets. Conditioning: 2rds 100m Sprint 30 Alternating Dumbbell Snatches 35/25 2rds 200m Run 20 Toes to Bar 2rds 300m Run 10 Burpee Pull-ups* *Bar must be 6in above fingers at full extension/reachRead More
Mobility: Shoulders Skill: Handstand Hold Progressions Conditioning: Every Minute on the Minute x 20min 1- Handstand Practice x 45sec 2- 8 Ball Slams + 10 Lunges with Ball 3- 10 Russian Twists with Ball + 15 Straight Leg Raises with Ball in Press 4- Row, Bike, Ski, Run x 60sec 5- Rest or Active Rest...Read More
Barbell Warm-up Olympic Lifting: Every 90sec x 8 sets Sets 1-4: Mid Hang Snatch + Snatch Pull + Snatch Sets 5-8: 1 Snatch Pull + Snatch @80-85% Conditioning: Light and fast on this one today. How long can you stay unbroken? As Many Rounds and Reps as Possible in 7min of30 Double-unders 15 Front Squats...Read More
Warm-up Strength: 4 sets Tempo Front Squats x 4 reps @2211 + 1 Front Squat @67-70% Rest 2min between sets Percentages are increasing, but only add weight if you are able to maintain the correct tempo and proper form. Conditioning: You should have 15sec of rest on stations 1 and 2, so adjust the calories...Read More
Barbell Warm-up Barbell Cycling: Every 45sec x 6 sets Hang Power Clean x 6 unbroken reps You can go as heavy as you want as long as you maintain the proper cycling technique. Full hip extension and elbows through before lowering the barbell! Mechanics, Consistency, then Intensity (speed) Conditioning: Against a 5min Clock: 40/30 Calorie...Read More
Warm-up Strength: 10 sets 2 Push Jerk @65-75% of 1RM Push JerkRest 45sec between sets Conditioning: The “Complex Fran” workout was first posted on the CrossFit main site as the workout of the day for Monday, August 6, 2018 (180806). It was also the final workout for the 2018 CrossFit Games, Masters and Teens divisions,...Read More
Mobility: Hips Midline/Stability: Work for a total of 40sec each minute so you have time to transition to the next movement. Every Minute on the Minute x 12min 1- Copenhagen Side Plank R 2- Parallette Pass Through with Push-up and Dip 3- Copenhagen Side Plank L 4- Tuck-up to V-up Complex or Tuck-ups Conditioning: As...Read More
Barbell Warm-up Olympic Lifting: Every 90sec x 6 sets 2-Position Snatch @75-80% of 1RM Snatch Mid-thigh, 2” Below Knee Every 2min x 8min (4 sets) 2 Snatch Pulls to Knee + Snatch @80-85% Conditioning: Yesterday’s workout was long. Today you’ve got a simple couplet that should be attacked with a higher level of intensity. Finish...Read More
Warm-up Strength: 4 sets of:Tempo Front Squats x 4 reps @2211 + 1 Front Squat @64-68%Rest 2min between sets Conditioning: Long grinder today. Your legs will be feeling it, but can you stay consistent on the runs? You should be able to complete the hang squat cleans and front squats in no more than 2...Read More
