Partner Chipper Partners may switch at will, but only work one at a time. 3 Rounds for Time 40 Pull-ups 30 Dumbell Snatches R/L (50/35) 40 Wall Ball Shots (20/14) 30 Synchro Burpees cap 30 minutesRead More
We have a shorter strength component today to save room for our interval work. (and rest) Add weight as needed throughout the EMOM building to a heavy complex 1+1. EMOM x 8 minutes 1 Power Clean + 1 Push Press Conditioning 4 Intervals for Time Record your slowest 12/9 Calorie Assault Bike 7 Power Cleans...Read More
Bringing back on old CrossFit Open WOD. Use the beginning of class to dial in toes to bar and warm-up push press. CrossFit Games Open “12.3” AMRAP in 18 minutes: 15 box jumps, 24/20″ 12 push presses, 115/75# 9 toes to bar”Read More
Time to test our 1RM Squat Snatch, how far has your ability to move come over the past 8 weeks. For today, try your best to land in the bottom of a squat when receiving the snatch. Test 1RM Snatch Conditioning AMRAP in 12 minutes 20 Front Squats (135/95) 30 Bar Facing Burpees 20 Back...Read More
Lets have some fun today with a high skill bench mark WOD. Challenge yourself when scaling today since the gymnastic movements have low rep counts. “Nate” Complete as many rounds as possible in 20 minutes of 2 Muscle Ups 4 Handstand Push-ups 8 KB Swings (70/53)Read More
Today is the day we’ve been waiting for, find a 1RM squat clean. Warm-up EMOM x 6 Power Clean + Front Squat add weight as needed (start at 135/95 or about 50%) Test 1RM Squat Clean Conditioning AMRAP in 10 minutes 6 Hang Power Cleans (115/75) 8 Back Rack Lunges (115/75 10 Pull-upsRead More
Lets start out with some overhead work. Take 20 minutes to build up to a heavy set of 5 in the push press. Remember, we’re looking to establish a single set of 5 today, rest as needed. You don’t need to do 5 every time. Our met-con includes sets of 20 DB Snatches, go break...Read More
Lets have some fun with this “sandwich” style chipper today. A couple of rules to pay by today guys, take a look. *Athletes must rotate every 10/8 calories on the rower. ** For Burpees over the bar, athletes must trade off reps 1:1. Aka, switch for each rep, you do one I do one. OHS,...Read More
During warm-up take about 7-8 minutes to build up to a single moderate pause front squat. Treat this as a primer for the thrusters and power cleans to come in the WOD. After each mini AMRAP you’ll have 3 minutes to rest and change weights. If you don’t wish to use the RX weights, that’s...Read More
Lets spend some time at the start of class working on our gymnastic pulling progressions. What’s stopping you from getting a muscle up, lets work on it for at least 10 minutes today. Other movements today are basic, so we should be able to scale as needed with weight and reps. AMRAP in 20 minutes...Read More
