02.16.2019
Metcon Prep: 3 Rounds of: 5 KBS 4 Hang Squat Snatch (empty bar on round 1, add light weigh round 2, add final work weight for rd 3) Rest 60s between rounds. With a running clock in teams of 2: 0:00-10:00 200 Meter SPRINT or 250 Row 12 KBS (70, 53) *One athlete completes […]
Friday 02.15.2018
Close Grip Floor Press: 3RM. Rest 2:00 Beginner: 5 x 5, adding weight if form permits. 30-20-10: Bike calories Box jumps (24/20) T2B
Thursday 02.14.2019
Click HERE to sign up for the CrossFit Open! 1) Sumo Deadlift against a band: 10 x 2 @80% of Last Monday, every 60s. 2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s. ”Karen” For time: 150 Wall balls (20, 14) (10’, 9’) L2: (14, 10) L1: (10, 8) (100 Wallballs) 11:00 Cap *Run two […]
Wednesday 02.13.2019
AMRAP 26 with a partner: 30 Hang Power Cleans (135, 95) 60 Calorie Row 120 Double Unders *One person works. Split as desired. L3: (115, 75) L2: (95, 65) (Double Under Attempts) L1: (75, 55) (Single Unders x 2) Rowing fundamentals meets at 6:30pm!
Tuesday 02.12.2019
1) Speed Push Press: 6 x 3 @75% of last Friday, every 60s – Beginner: 5 x 5, Rest 90s. 2) Set-up Pull-up Scaling + Warm-up all Metcon movements. 8 RFT: 10 Pull-ups 10 Push-ups 10 Abmat Sit-ups 10 Air Squats 20:00 Cap Rx+:(C2B Pull-ups) L2: (6 Rounds) (Band Assisted Pull-ups) (Box Push-ups) […]
Monday 02.11.2019
1) Back Squat: 5RM. Rest 2:00 Beginner: Moderate set of 5 with perfect technique. 2) Touch n Go Deadlift: 3 x 3, building to Metcon weight. Rest 90s. EMOM 10: ODD Minutes: 10 Deadlifts (225, 155) EVEN Minutes: 10 Bar Facing Burpees Rx+:(12 Reps of each Movement/Same loading) L3: (185, 125) L2: (155, 105) […]
Saturday 02.09.2019
AMRAP 36 with a partner: Buy in: 5k Row Then with the Remaining time: 30 Alt. DB Snatches (50, 35) 60 Wall balls (20, 14) 90 Double Unders Rx+:(60, 40) (30, 20) L3: (45, 30) L2: (35, 25) (14, 10) (Double Under Attempts) L1: (30, 15) (10, 8) (Single Unders) Barbell Club meets at […]
Friday 02.08.2019
Wondering what is the CrossFit Open? Check out this video above and sign up today! Push Press: Build to a 3RM. Rest 2:00 – 5-6 sets to build to a 3RM. – Reset on each rep – Rx+ Touch n Go *Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly […]
Thursday 02.07.2019
1) Sumo Deadlift against a band: 8 x 3 @75% of Monday, every 60-90s. 2) Metcon Prep of Thrusters + Burpee Box Jump: 3 x 5 + 2. Rest 60s. ”Under Pressure” For time: 21-15-9 Thrusters (95, 65) Burpee Box Jumps (24, 20) *8:00 Cap L3: (75, 55) L2: (65, 45) (20, 15) L1: (55, […]
Wednesday 02.06.19
EMOM 30: Minute 1: 40s of Plate Push (45, 25) (or moderate weight sled-push) Minute 2: 40s of KBS (53, 35) Minute 3: 100 Ft. Heavy Single Arm Farmer Carry Minute 4: 40s of SDHP (53, 35) Minute 5: 40s of Walking Lunges BW Minute 6: Rest Rx+:(KB Snatches in Place of KBS) * Score […]