Let’s hit some skill work paired with some explosive jumps today to start things off, this will help is get ready for the met-con, and dial in mobility. The Met-con a is straight forward couplet with a twist. Hit 30 double unders between each round and to finish the WOD. Skill / Prep EMOM x...Read More
Take the beginning of class to pair up and each hit a moderate set of 5 thrusters. Don’t record this, we’re just prepping for the light thrusters in the WOD. Using a “you go I go” format alternate with your partner until you have both completed the 10-1 of thrusters and calories. Since calories are...Read More
Let’s finish out the week with a nice chipper today. Find a pace and try to keep rest periods short. Scale bar muscle-ups to C2B pull-ups / ring muscle ups as needed. Conditioning For Time 60 Cal Row 50 Kettlebell Swings 40 Pull-ups 30 Power Cleans (115/75) 20 Burpees 10 Bar Muscle – UpsRead More
For strength today, let’s hit some heavy front squats, go for a 3RM today! Stay tight, elbows up and explode out of the bottom. Our met-con looks familiar with a 21-15-9 scheme – moderate to heavy snatches and box jumps – go fast and hard today. Strength Front Squat 3RM Conditioning 21-15-9 Power Snatch (135/95)...Read More
For the metcon today, start with your partner at one end of the gym with pair of KB, dumbells or plates. At the start of 3-2-1 GO, partner one will complete 3 burpees then grab the object and farmers carry to the end of the gym. Once at the end, complete 7 toes to bar...Read More
Mixing things up today, build up to your dead lift weight then tackle the AMRAP, scoring rounds and reps. Take time to break down and recover, then we’ll be hitting an 8 minute EMOM of rowing and air squats. Your score for the EMOM will be total air squats across the 4 rounds. AMRAP AMRAP...Read More
For Strength today, choose your “bucket” and get in some pull-up work. Work on your progressions and consider ring pull-ups if you’re focusing on improving muscle ups. Take no more than 10-12 minutes on this after shoulder / lat mobility. Today’s WOD is a 5 round for time workout. Keep in mind if handstand push-ups...Read More
For strength today, use the listed rep scheme with increasing weights to find a heavy single for the day. The met-con is 4 intervals using :60 rest for each – use your own timing so that you can rest for the exact :60. Scale the ring dips to box P-dips or banded box versions as...Read More
Take the beginning of class to loosen up your hips and dial in pull-ups. Partner A will run through the entire set, then Partner B will go. Continue in this fashion for 20 minutes counting rounds and reps for the entire workout as your score. Back squats (from the gound) should be light enough to...Read More
Prove to yourself that you have improved yourself. The CrossFit Games Season starts every year in February and runs through the summer culminating with the CrossFit Games in July where the “Fittest” Man, Woman and Teams are crowned. There are three stages to the Games Season; the Open, Regionals and The CrossFit Games (the finals). ...Read More
