Buy in with a 1000m row, then get to work on KB snatches. These are one-armed snatches from knee height to lock-out overhead. If it works better for you to snatch from the ground, that’s fine, but it’s not required. Switch arms as necessary. Cash out score is the total number of push-ups completed across...Read More
Back squats should be at the same weight – about 75% of your 1RM. Warm up to the weight and then go at evenly spaced intervals: 0:00, 2:30, 5:00, 7:30, 10:00. If 100 double unders seems impossible, scale to 50. If that seems like too much, do 100 single unders. Score is rounds + reps....Read More
Painstorms are old school CrossFit workouts designed to be what they’re named. For today, we will give you the option to partner up as a way to scale this. If you do partners, one person runs through one complete round and then their partner runs through the next round. Doing this solo AND doing each...Read More
Use the beginning of class to work on your technique for these movements (yes, there’s a technique to running!) You will have 6 minutes to do as much work as possible at each station. Rest 3 minutes and rotate to the next station. Scale muscle-ups to sets of 5 pull-ups/ring rows and 5 ring dips/parallette...Read More
Take most of class to find a new 1RM snatch. This may be squat or power. The metcon is meant to be a fairly quick cash out, so scale the weight accordingly. Suggested is 60-65%, but that will depend on whether you did squat or power snatch, plus other factors like mobility and strength endurance....Read More
At eight reps per set, bench press today is meant to get a bit of a pump on while still staying towards the strength end of things. Build up over three heavy sets of eight. The AMRAP is an ascending ladder of clean and jerks and toes-to-bar. CJ’s are meant to be power style. Strength...Read More
For the alternating EMOM, find one or two other people that would do the same weight front squat so you can each start at a different station. We won’t be recording this part of today’s workout – use it to work on form and double under practice. The cash out is Tabata push-ups and sit-ups...Read More
Member of The Month WOD “Ali” From an early age, Ali had always been interested in sports. Having moved around a lot throughout her childhood, soccer had proved a great way to meet new people and make new friends. She played competitively throughout grade school, high school and college. After graduation, Ali continued on to...Read More
Run through this chipper by completing all 50 reps of the movement before moving onto the next. The catch is that every minute you need to do 2 power cleans. The weight of the power clean should be about 55-60% of your max. Anything more and it will get too heavy after awhile to keep...Read More
Hey guys, I’d like to thank Brian Duross and Coach Mooney for putting this together. Here is some great new gear from East Bay and Nike! http://www.eastbayteamshop.com/Flyer/57d777b4-2348-43b7-99e9-70208972c749/ Read More
