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 quads for the 400M runs, but resist the urge to walk as much as you can.  Have fun! Skill Pull-ups / progression 10-10-10 Conditioning 3 Rounds for time 400M Run 15 Back Squats (95/65) 10 Burpees over barRead 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 and fast. Strength Take 20 Minutes to find a 3RM push jek for the day Conditioning 100 DU 21-15-9 Box Jump Overs Push Press 100 DURead 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 completes  40 reps of clean and jerk, and finishes their last 2 “Cindy” rounds. Each partner will complete 20 CJ and 8 rounds of “Cindy” in total. In Teams of 2 / splitting work 40 Clean and Jerks (165/115) 16 Rounds of Cindy “Cindy” 5 Pull-ups 10 Push-ups 15 squatsRead 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 your form is solid. Strength 1RM Turkish Get-Up (L/R) Conditioning For time, 21-14-7: Overhead squats, 95/65# Box jumps, 24/20″Read more