Mixing things up today, build up to your dead lift weight then tackle the AMRAP, scoring rounds and reps. Take time to break down and recover, then we’ll be hitting an 8 minute EMOM of rowing and air squats. Your score for the EMOM will be total air squats across the 4 rounds. AMRAP AMRAP...Read More
For Strength today, choose your “bucket” and get in some pull-up work. Work on your progressions and consider ring pull-ups if you’re focusing on improving muscle ups. Take no more than 10-12 minutes on this after shoulder / lat mobility. Today’s WOD is a 5 round for time workout. Keep in mind if handstand push-ups...Read More
For strength today, use the listed rep scheme with increasing weights to find a heavy single for the day. The met-con is 4 intervals using :60 rest for each – use your own timing so that you can rest for the exact :60. Scale the ring dips to box P-dips or banded box versions as...Read More
Take the beginning of class to loosen up your hips and dial in pull-ups. Partner A will run through the entire set, then Partner B will go. Continue in this fashion for 20 minutes counting rounds and reps for the entire workout as your score. Back squats (from the gound) should be light enough to...Read More
Prove to yourself that you have improved yourself. The CrossFit Games Season starts every year in February and runs through the summer culminating with the CrossFit Games in July where the “Fittest” Man, Woman and Teams are crowned. There are three stages to the Games Season; the Open, Regionals and The CrossFit Games (the finals). ...Read More
Take about 15 minute to hit a moderate to heavy 3 rep dead lift. This doesn’t have to be a PR, just hit some heavy weight. For conditioning today, we have an AMRAP in 12 minutes. Scale the muscle-ups to pull-ups as needed and make sure that the clean and jerk weight is light enough...Read More
A 4 station alternating EMOM today. Take a few minutes and warm up thrusters and rope climbs, then let’s get after it. You may start on any station you’d like but you must go in order. Strive to complete all sets of thrusters unbroken. Coaches discretion on subbing out running (weather). Conditioning Alternating EMOM x...Read More
Today we throw it back to last years Open. This one was a lot of fun with an interesting “beat the clock” format. The faster your complete the work, the more rest or more of a headstart you earn. Today, scale so that you can work in the 3rd set. Meaning, adjust the weight and...Read More
Let’s start off with some skill work today, we’ll pair that with calorie row / bike to start our engines and work under a fatigued state. Two quick met-cons today, with a 2 minute rest between. Basic moves here, so head down and go, keep moving and go for max reps on both WODs. Alternating...Read More
