For strength today, we’re going to work on pause front squats. Front rack the bar and take a deep breath, descend down into a squat and hold for a 3 count. Explode up to extension and repeat for 2 more reps for a total of 3. This should prepare us for the Metcon today, use...Read More
Set up in teams of 3. Athletes will rotate; A to B, B to C, and C to A for the entire length of the workout. No athlete can change stations until all athletes are finished their work for that station. Score equals total rounds completed (no partial rounds or reps) Scale pistols to air...Read More
A bench mark workout that takes a lot of skill; “Amanda” requires you to display possibly the 2 most challenging of the basic movements used in CrossFit. There was a time that I thought the muscle up was harder, than the snatch. But then, as I got better at each movement, the snatch proved to...Read More
Classic CrossFit style workout today! We’ll spend a few minutes working on pull-up progressions and that get after a nice leg burner. If you’re legs haven’t been feeling it this week, they will be after today. Back squats will be used in the MetCon and they will come from the ground. They should smoke your...Read More
For Strength, take 20 Minutes to find a 3RM push jek for the day. These should be heavy enough that you can not cycle them for all sets. Conditioning starts and ends with 100 double unders. Scale as needed, 50 or 25 doubles for those still working on DU. Push Press weight should be light...Read More
For this workout, partners will alternate clean and jerks (ideally with same weight). Each time the team completes 10 reps, they must complete 2 rounds of “Cindy”. Once partners are done the 2 rounds of Cindy, they may return to the bar and begin alternating CJ reps again. The workout is done when the team...Read More
For strength today, build up to a heavy but not maximal 5 rep dead lift. You should spend at least 2 sets with moderate weight warming up. Strength Dead lift 5,5,5 Conditioning 3 Rounds For Time 10 Burpee Pull-ups 20 Wall Balls 30 Walking Lunge Steps Read More
The Turkish Get-Up (TGU) is a great movement for shoulder stability and strength. Although we traditionally use KB’s for this, you may also use dumbbells or barbells. The metcon should be fairly fast, but it’s not expected that you string all 21 to start. We will work plenty of mobility prior to the workout so...Read More
For today’s workout you’ll team up in 3’s. Partner A will start with a 1500m row. While they’re rowing, Partner B will do Couplet 1 and Partner C will do Couplet 2. While the rowing goes on, Partners B and C may switch off as they choose (or not), but both Couplets must be done....Read More
