Hey guys, just wanted to send out a quick update to this weekends schedule. Hope to see you all this weekend and especially Monday at 9am for “Murph.” Friday 5/26 – No 6:30 WOD Saturday and Sunday – Normal schedule Monday 5/29 “Murph” Gym opens at 8:15, Murph announcement 9:00 Standards and Warm-up 9:15 Workout...Read More
Today marks the eight week of training for “Titan”, we’ll be building up to 95% of your original 1RM, then attempting that weight at 1+. Try to beat your effort from 4/24. Our conditioning piece today is an 8 minute sprint, scale c2b pull-ups if needed, and go for quick sets on the power cleans....Read More
Take a few minutes to set up scaling and practice hand stand push-ups. The front rack holds will be set up on racks try to maintain a tight core and solid rack position for the full :30. EMOM by 24 Minutes A. HSPU (5-10 reps) B. Bike Calories (10/8) C. 15 Kettlebell Swings (53/35) D....Read More
Though not originally a CrossFit workout, this workout was supposedly used by the stuntmen training for the film “300,” the workout has been adopted by CrossFit boxes around the globe. “300” For Time 25 Pull-Ups 50 Deadlifts (135/95 lbs) 50 Push-Ups 50 Box Jumps (24/20 in) 50 Floor Wipers 50 Clean-and-Press 35/50 Dumbbell or KB 25...Read More
More volume than yesterday’s WOD guys, lets storm through 6 rounds for time. Scale double unders to a manageable number less than :90 per set. Toes to bar can be scaled to attempts or v-ups today. Round out the day with quick push-ups tabata workout. Throwback pic…. 6 Rounds for Time (cap 30 min) 35...Read More
Revisiting our push-jerk capacity work from last month. Aim to improve on what you did last time by adding weight (5-10#) or by completing the prescribed rep count. Pre-requisite for adding weight is completion of 5×10 @ the original load of 115/75. For conditioning today, let’s hit some fast intervals! Write down your times on...Read More
We had 15 athletes show up last night for a 15 minute test of distance. Run as many 200s as you can in 15 minutes Jeff 17 x 200 Coop 16 Brian, TJ, Karen, Andy 15 Sri, Ray, Lynne, Ray 14 Pat, Tom 13 Pavan, Peyton, Kirst 12 Then Sprint it out for 3 x...Read More
Phil grew up playing baseball, but golf became his sport in high school, and he went on to play in college. After college, he “retired” from competition and has played sporadically since then. During medical school and residency, softball and basketball were the activities of choice. Phil’s claim to fame was playing point guard in...Read More
Benchmark day today gang, so show up with your game face on. This is a sprint workout with a time domain of 7 minutes or less. Take some time before the WOD to dial in your cleans and kipping ring pull-ups. If we finish early I’ve got a nice tire flip combo we can tackle,...Read More
Titan Strength continues today with heavy front squats including set at 3 + to round out the session. Go for more reps than you got on 4/17… A mini chipper today for conditioning, move fast, and break up sets in order to avoid redlining early. Front Squat 3 @ 50% 3@ 60% 3 @ 70%...Read More
