Tuesday 03.12.2019
A) EMOM 12: MINUTE 1: 20s Hollow Hold MINUTE 2: 20s Handstand Hold MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip. MINUTE 4: 50 Ft. Bottoms-up KB Carry each side Rx+:(20s Handstand Walking for interval #2) B) AMRAP 14 with a partner: 100 Air Squats 80 Calorie Row 60 KBS (53, 35) […]
Monday 03.11.2019
A) Barbell Glute Bridge 5×5 rest 90 sec B)”Barn Burner” For time: 40 Power Cleans (115, 75) 30 Thrusters (115, 75) L3: (95, 65) L2: (75, 55) L1: (75, 55 25 Reps of each) 9:00 Time Cap C) Extra Credit Banded Pallof Press (heavy band): 4 x 8 ea. Rest 60s. D) Barbell Club meets […]
Saturday 03.08.2019
AMRAP 12 w. a partner: 6 Bar Facing Burpees 9 SDHP (115, 75) 12 Hang Power Cleans (115, 75) *One athlete completes a full round a time. Rest 2:00 AMRAP 12: 6 Bar Facing Burpees 9 Front Squat (115, 75) 12/9 Calorie Bike (100 Meter Run) *One athlete completes a full round a time. Then, […]
Friday 03.08.2019
A) WOD prep and strategy B) CF Open 19.3 For time: 200-ft. dumbbell overhead lunge (50/35) 50 dumbbell box step-ups (24/20) 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes C) See you at the gym for Friday Night Lights at 6:30pm!
Thursday 03.07.2019
A) STRENGTH Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @80% of Last Monday, every 90s. Then, 1 Rep of Squat Clean adding weight until you miss. B) METCON EMOM 16: MINUTE 1: 100 Ft. Heavy Farmer Carry MINUTE 2: 20 BW Walking Lunges MINUTE 3: 30s RKC […]
Wednesday 03.06.2019
A) Strength: 1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s. 1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s. – take 2-3 ”ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b. – Partner Assisted Pull-up: 4 x 5. B) AMRAP 7: Row […]
Tuesday 03.05.2019
A) GYMNASTICS SKILL EMOM 12: MINUTE 1: 15s Hollow Hold MINUTE 2: 15s Handstand Hold MINUTE 3: 15 Barbell Rows MINUTE 4: 50 Ft. OH KB Carry each side B) For time: 30 DB Push Presses (50, 35) 60 Abmat Sit-ups 90 Double Unders 20 DB Push Presses 50 Abmat Sit-ups 100 Double Unders 10 DB […]
Monday 03.04.2019
A) Wide Stance Box Squat: 3RM. Rest 2:00 – 15” Box – Beginner: 5 x 5, adding weight if form permits (or a higher height box). B) “Gameday” For total time: 30 Front Squats (155, 105) 30 Lateral Burpees over the bar Rest 7:00 30 Power Cleans (155, 105) 30 Lateral Burpees over the bar […]
Saturday 03.02.2019
9:15 crew always lookin good! In teams of 3: ’”Fast-Fast-Slow” For time: 4k Row 150 Power Snatch (95, 65) 75 Strict Pull-ups Rx+:(115, 75) L3: (75, 55) L2: (65, 45) (Band Assisted Chin-ups) L1: (55, 35 or Alt. DB Snatches) (Ring Rows) 30:00 Cap Barbell Club meets at 9:00am!
Friday 03.01.2019
A. WOD Prep, Strategy B. CrossFit Open 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed […]