With our upcoming Titan Phase 3 around the corner; today is a good opportunity to see where you are with what will be one of our focus movements. What can you hit with perfect form, actually below parallel? Try not to power clean and finish with a front squat today. Pull yourself under the bar....Read More
Let’s start the week with our house chipper! Gone are the days of knees to elbows and back extensions for time, we took this old CrossFit Classic and gave it a tune up. Have fun with this one gang! “Filthy Ass Fifty” 50 Calorie Row (50/40) 50 Overhead Squats (45/33) 50 Bar Facing Burpees 50...Read More
AMRAP In 14 minutes: 1000 row then AMRAP in remaining time: 10 Box Jump Overs 24/20 20 Sit-ups 10 Front Squats (95/65) 20 Push-ups Cash Out Max Kettlebell Swings in 90 seconds (53/35) Read More
Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013. This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most...Read More
For Strength today, lets work some bench press. Take 15 minutes and hit at least 3 heavy sets of 5 reps. Be sure to take a few warm-up sets before you actually begin your working sets. The conditioning segment is longer in duration but with small sets all around. There is a hard cap of...Read More
Think of an EMOM workout but instead you’ll have 3 minutes per segment. Treat each 3 minutes as about an 80% sprint taking no more than 2 minutes per movement (or combo). 70% is a guide for the clean but it assumes that you have a relatively heavy clean. New athletes, or folks still working...Read More
Revisiting one of our original member WODs. “Nick” “Nick” 4 Rounds for Time: 1 muscle up 8 push presses, 95/65# 9 pull ups 11 box jumps, 24/20″ 24 double unders Recover Tabata Air Squats Tabata Sit-upsRead More
For conditioning today, let’s hit some fast intervals! Write down your times on the whiteboard then record your worst result in WODIFY. Dead lift sets must be unbroken… Strength Push Jerk 1 RM Conditioning 3 Intervals each for time 15/12 Cal Row 10 Dead lifts (185/125) 6 Burpees over Bar Record your worst time recover...Read More
Classic style 21-15-9 workout today, borrowed from this years Masters of the Universe Competition. With heavier power cleans, you may need to break these sets up sooner than you’d like. On the easy moves (wall balls and bar hops) try to hit big sets.st Break down and rest, then we’re going to hit some accessory...Read More
