Double up on Met-cons today since we’re doing partner WODs. For the snychro burpees both athletes must have chest to deck at the same time for a rep to count. On calorie row, alternate every 10 cals. Back Squats and HSPU may be partitioned at will. After recovery you’ll be hitting a workout from this...Read More
Two sets at 55%, two at 65% and another 2 at 75%. Starting from the ground, pull to knee and pause – “one one thousand, two one thousand”, pull to mid though, pause then pull to pockets and pause a final time. After the final pause, lower the bar to the ground, re-engage the bar...Read More
As much fun as it can be to go heavy each week, its not always conducive to improving. Today we have positional work based on our 1RM percentages. Starting from the ground, pull to the knee and pause “one one thousand, two one thousand”, then pull to mid thigh with shoulders still over the bar...Read More
Happy Veterans Day U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is...Read More
For strength today we’ll be working on some barbell cycling. Working from the ground, clean the bar into position and hit 10 shoulder to overhead reps. Immediately back rack and go for 10 alternating lunges. Athletes may choose their own weight but must aim for intensity. Think about a weight that would have you meeting...Read More
Take some time to build to a heavy thruster today, with only 15 minutes don’t go crazy. We want to hit some strength here, yes, but we want to dial in for our met-con. Our Met-con today comes from Pat Sherwood’s laboratory and is one of CrossFit Linchpins “Tests” We’ll treat today like game day...Read More
After a few minutes to build up to 85% you’ll be hitting 3 doubles today slightly heavier than we’re used to. Once you get done go right into the snatch high pulls. These are designed to work on completing the second pull and getting the bar as high as possible. Titan Phase 3 Day 6...Read More
Interval work today guys, aim to complete each in about 3 minutes. You’ll be starting a new interval every 4, so rest is earned today. This is not a typical interval style workout, you won’t be resting nearly as much as you’ll be working. That being said, this will take more of a consistent effort...Read More
