Thursday 02.28.2019
1) Every 90 sec: 2 Deadlifts + 1 Power Clean + 1 Squat Clean 75% of weight from Monday 2) AMRAP 18 200m run 12 KB Goblet Squats (53/35) 2 Rope Climbs Barbell club meets at 6:30pm!
Wednesday 02.26.2019
1) CF Gymnastics Open Skills EMOM 7: 30s of Skill Practice *Different skill that last week 2) Every 5:00 x 5 Sets: Row 400 Meters 15 KBS (53, 35) 30 Double Unders L2: (45, 30) (Double Under Attempts) L1: (300m Row) (30 Single Unders) (35, 25 Russian Swings) Row fundamentals meets at 6:30pm
Tuesday 02.26.2019
1) Speed Push Press: 6 x 2 @ 85% of 1RM, every 2:00. – Beginner: 5 x 5, Rest 90s. 2) HSPU: Make sure scaling is on point. 5 Rounds for time: 18/15 Calories Bike 15 T2B 9 HSPU Rx+:(Ski Erg Cals) (Strict HSPU) L3: (HSPU to 1 Abmat) L2: (90s Bike) (Knee Lifts) (Box […]
Monday 02.25.2019
1) Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar *Build to a max over the course of 6-8 sets. Rest 2:00 between sets. – Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats. […]
Saturday 02.23.2019
3 Rounds of 2:00 on with a partner: 2:00 of Box Jumps w. step down (24, 20) 2:00 of KBS (53, 35) 2:00 of Hand Release Push-ups 2:00 Hang Power Cleans (115, 75) 2:00 Abmat Sit-ups *One person works. Split however desired L3: (95, 65) L2: (20, 15) (35, 25) (Box Push-ups) (75, 55) […]
Friday 02.22.2019
The Open is here!! Come join us at 6:30pm for a gym-wide workout as we kick off the CrossFit Open season. We will NOT have a normal 6:30pm class on Friday due to this event. A. WOD Prep and strategy session B. CrossFit Open 19.1 Complete as many rounds as possible in 15 minutes of: […]
Thursday 02.21.2019
Sumo Deadlift against a band: 12 x 1 @85% of 2/4, every 45s. Metcon Prep 2 rounds: 5 moderate kB swings 5 pushups 5 jumping lunges AMRAP 15 of: 10 Russian KB Swings (70/53) 10 Ring Pushups 20 Sit-ups 40m bear crawl L3: 53/44 L2: 44/35, pushups on knees L1: 35/26, pushups on knees Barbell […]
Wednesday 02.20.2019
CF Gymnastics Open Skills EMOM 7: 30s of Skill Practice each minute * skills are athletes choice. Recommendations include: muscle-ups, HSPU, handstand walks, and ring dips For time: 50 Calorie Row 50 Medball Cleans (20, 14) 50 Box Jumps w. step down (24, 20) 50 Ground to Overhead with a plate (45, 25) 50 […]
Tuesday 02.19.2019
Speed Push Press 6 x 3 @60-65% of last Friday, every 60s. – Beginner: 5 x 5. Rest 90s. EMOM 20: Minute 1: 15 DB Push Press (50s, 35s) Minute 2: 30 Double Unders Minute 3: 15 Bent-over Double DB Rows (50s, 35s) Minute 4: 15 Burpees L2: (40s, 25s) (Double Under Attempts) (10 Burpees) […]
Monday 02.18.2019
1) Front Squat with a 2 Count Pause: 1RM. Rest 2:00 – pause for a 2 ONE Thousand at the bottom. – Build to a 1RM over the course 8-10 sets. 2) Metcon Prep: 1a) Power Cleans: 3 x 1-2. Rest 45s. 1b) Pull-ups: 3 x 4-6. Rest 45s. For time: 15 Power Cleans […]