"Tread Water" For Time: 2k Row 150 Double Unders 10 Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats
2018 10 04
"You're only one workout away from a good mood." Split Jerks A) Pausing Split Jerk: 3×2 B) 3 Jerk Drives + 1 Split Jerk: 3×1 Complex C) Split Jerk: 5×1 Enter heaviest Split Jerk into SugarWoD or comments "Long Gone" 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Dumbbell Snatches…
2018 10 02
Overhead Squat Build to a heavy single Snatch Balance Build to a heavy single Snatch Build to a heavy single Gymnastic Conditioning AMRAP 6: 1 Strict Toes to Bar 1 Strict Handstand Push-ups 2 Strict Toes to Bar 2 Strict Handstand Push-ups 3 Strict Toes to Bar 3 Strict Handstand…
2018 09 30
Skill 5 Rounds: - Handstand Hold max effort - Weighted Strict Pull-Ups, Climbing - 5, 3, 2, 1, 1, 1 * Round 1 - max effort handstand hold plus 5 strict pull-ups. Round 2 - max effort handstand hold plus 3 strict pull-ups......... MetCon EMOM x 10 - Even -…
2018 09 27
MetCon For Time: - 1 Mile Run - 1000m Row - 100 Calorie Bike Mobility 10:00 Hip Mobility Work Midline 5:00 Plank
2018 09 26
“31 Heroes” Teams of 2, AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) Continuous run with Sandbag (45/25) Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout…
2017 08 04
“Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Going after the CrossFit.com benchmark workout “Diane” today. As written, the workout calls for deadlifts and handstand push-ups. However, we highly recommend if athletes don’t have goals of competing in the Open, or local competitions that they substitute a dumbbell strict press in place…
2017 08 03
“Kickstand” 40/30 Calorie Schwinn Bike 15 Toes to Bar 12 Barbell Reverse Lunges (115/80) 9 Strict Ring Dips Roughly once per week, we will be programming a workout that incorporates biking. As written above, the calories will be geared towards the Schwinn Airdyne Pro. Substitutes and modifications will always be…
2017 08 02
“Power Play” EMOM x 5 Clean Pull + Hang Power Clean + Power Clean (Video) 50% Across of estimated 1RM Clean EMOM x 5 1 Power Clean Climb in weight to find a Heavy Single for Day Ascending Ladder for 7 Minutes: 1 Power Clean (155/105), 30 Double-Unders 2 Power…
2017 08 01
“FIRE ALARM” 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 1 Round of the “Bergeron Beep Test” 7 Thrusters(75/55) 7 Pull-Ups 7 Burpees The stimulus today is light and fast. We…
2017 07 31