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 squats, goblet squats or pistol progressions.  Scale double unders to 2:1 singles to keep things moving. In Teams of 3 with a 27 minute running clock 0:00-12:00  A) 100 M Sprint and 6 Hang power cleans (155/105) B) Rest C) 10 Calorie Row and 6 pistols (L/R) 12:01 – 15:00 Rest 15:00 – 27:00 A) 5 Shoulder to Overhead (155/105) B) Rest C) 35 Double UndersRead 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 be more challenging.  Today, many will scale, and that’s ok, just do so appropriately so that you still reach intensity.  Scale your muscle ups to pull-up and dip combinations, or if you have been working on muscle up transitions – do or try jumping muscle ups.  For the snatches, go with a moderate weight (most people should not be able to string) and complete the squat portion of the lift even if you catch the snatches in the power position.  Good luck! “Amanda” 9-7-5 Muscle-ups Snatches (full) Rest 5 minutes or more, then Alternating tabata...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 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