Let’s start off today with some capacity work, sprint through your calories on the bike or rower, then without resting jump up and hit a max set of pull-ups. You’ll do this for 5 sets, resting as needed between rounds. While resting; pull out weights and bars for part two of today’s WOD. Do not...Read More
For the back squats there is a range for prescribed weight. For most of us 60% is good, if you have a heavy back squat 1RM, approaching or over 2x body weight, you’ll be better using the 50%. You’ll be pairing the squat on alternating minutes with clapping push-ups x 12. This of course is...Read More
Ryan has been involved with crossfit since 2012. His first passion from grade school was basketball and played competitively through high school. After college, Ryan took up running long distance to stay competitive and healthy but felt like he needed more of a challenge. Crossfit started to become popular locally and in 2012 he bought...Read More
Increase weight when form is good across 5 sets of close grip bench today. For the met-con consider lowering the rep count for the HSPU to maintain intensity but still get to work on this pesky movement. For the weighted sit-ups, you may choose your implement – ** Implements must be held at chest level...Read More
We’ve got a long AMRAP today, start out today by working on and setting up your pull-up progressions. In addition to that warm-up and prep your front squat (these come from the ground today. At the end of the WOD partner up and alternate for 3 sets of 15 leg tosses! AMRAP in 20 minutes...Read More
Let’s take a few minutes and get our posterior chains ready to work today, we’ve got a long met-con. Dial in dead lift technique and get ready for quick reps at a light/moderate weight. Try to hit large sets of the wall balls and KB swings. 4 Rounds For Time 12 Dead lifts (165/115) 21...Read More
https://www.youtube.com/watch?v=GrTdasUVpSw For “Gwen” build up and experimet to find the appropriate weight to use for this WOD. Your challenge is to select a weight that you can string unbroken sets of 15-12 and 9 of the clean and jerk. There is no time component, but the sets must be unbroken. Touch and go at floor...Read More
Let’s hit a long EMOM today, scale to a power snatch weight that will allow for quick singles. Your choice on element 4 today, row calories / bike calories or work double unders. Conditioning EMOM x 24 A. 4 Power Snatches (135/95) B. 2 Rope Climbs C. 12 Box Jump Overs D. Athletes Choice Monostructural...Read More
Take 20 minutes and build up to a heavy 3 rep push jerk today. Speed under the bar and fire that head through the window! Let’s hit some big numbers. Conditioning is 3 rounds for time – moderate barbell work plus some burpees for our engine and of course a gymnastics move! Scale the barbell...Read More
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As...Read More
