Classic style 21-15-9 workout today, borrowed from this weekends 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
Let’s hit some long engine work, 25 minutes of running muscle ups and box jumps! Scale the muscle ups to bar MU, jumping muscle ups 2:1 or pull-up progressions as needed. AMRAP in 25 minutes Run 400M 3 Ring Muscle Ups 10 Box Jump Overs (24/20)Read More
CrossFit Thermal – Endurance Metcon (Time) Run 1000 Meter Rest for 00:03:00 Run 400 Meter for Rest for 00:03:00 Run 700 Meter for Rest for 00:03:00 Run 300 Meter Rest for 00:03:00 Run 600 Meter Rest for 00:03:00 Run 200 MeterRead More
After a great weekend event, we’re ready to get back to business; a couple things for this week. Tees and Tanks are on the way, if you pre-ordered, look for a charge on your WODIFY acct. This week is the return of Club Endure! Meet at 6:45 at the track – free class details here…...Read More
During most training cycles there comes a time to back off our load and volume. Think of it like taking one small step back in order to take a huge jump forward. In the sport of weightlifting, we see this all the time, lifters will taper off for a competition in hopes of hitting big...Read More
Strength To be completed not for time Strict Press – (same weight for all sets) 10-8-6-4-2 alternating with Strict Pull-ups 3-8 per round depending on ability Conditioning For Time 35-25-15-5 Kettlebell Swings (53/35) Sit-ups Push-upsRead More
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet...Read More
* note this WOD uses burpee over bar, not standard burpees “Death by Dead lift / Burpee” Treating as an EMOM for a max of 15 minutes: Complete 1 dead lift and 1 burpee on the first minute adding one rep to each movement each subequent minute until you miss or reach 15 minutes. ex....Read More
Take the beginning of class to dial in shoulder mobility and movement technique. Partner up and set up barbells in the rack taking a few minutes to zero in on the appropriate weight for today. Once you declare that you are starting – that is your set. You have one shot to complete up to...Read More
