“Drew” A repeat Member WOD – compare to 3/31/15. There will be a time cap of 35 minutes. “Drew” For time: 33 wall balls, 20/14# then 12 rounds: 6 pull ups 4 push presses, 95/65# 5 front squats, 95/65# 10 KB swings, 55/35#Read More
Strength is an alternating EMOM today. Set up a bar with 205/135 or about 70-75% of your max power clean. On the first minute, complete 3 power cleans. On the second minute complete max reps of ring dips in :30 and continue in that fashion for 12 minutes. Your score for the EMOM will simply...Read More
A major benchmark in CrossFit is to be able to overhead squat your bodyweight for 15 reps. This is not an easy task, so today might be just to see where you are with this tough movement. Check out this video of Nicole Carroll attempting this difficult feat: https://www.youtube.com/watch?v=wjuULPqI-WY For the metcon, the weight should...Read More
Take 15-20 minutes to find a 3RM bench press – focus on keeping those shoulders pinned to the bench and staying tight in the upper back. For the AMRAP, try to keep a steady pace through the workout. This is a largely aerobic workout, so find a good pace and settle in. Strength 3RM Bench...Read More
CrossFit Thermal – CrossFit “Take 15-20 minutes to find a 3RM bench press – focus on keeping those shoulders pinned to the bench and staying tight in the upper back. For the AMRAP, try to keep a steady pace through the workout. This is a largely aerobic workout, so find a good pace and settle...Read More
Find the heaviest weight you can do 5 power clean + jerks. Basically this is a ground to shoulder to overhead lift, so push presses are acceptable. These should be unbroken, meaning no reset on the ground, although you may reset in the hang or front rack positions. Then, a classic workout from CrossFit.com –...Read More
Let’s get out and enjoy the warm weather. You’ll come in from the run a bit out of breath, but make sure you brace the midline for those deadlifts (keep those backs strong and neutral!) Will we see wall balls in 16.3? Maybe, so let’s practice those too. AMRAP in 30 minutes: 400m run 10...Read More
Find a new 1RM front squat from the racks. Keep those elbows up and control your descent while driving up as fast as you can from the bottom. The metcon consists of snatches and box jumps. The snatches descend in reps, but ascend in weight while the box jumps remain constant. You may perform any...Read More
You’ll have 4 minutes for each couplet. For instance, you will have 4 minutes to complete a 500m row and then as many rope climbs or pulls as possible in the remaining time. Then you’ll rest 4 minutes. Then you’ll have 4 minutes to complete 100 double unders and as many dumbbell snatches (alternating arms)...Read More
