A variation of a benchmark workout (Filthy Fifty) we are using half the reps, but doing two rounds. Run through this finishing 25 reps of each exercise, then move onto the next. After the double unders, go back and start over for the second round. If you have a Filthy Fifty time, compare it to...Read More
With the 2016 CrossFit Open less than 2 months away, we will be throwing in past Open workouts as the daily WOD. This will be practice for you as an athlete AND as a judge in many cases. While we always strive to have good range of motion and count correctly, we will treat these...Read More
For strength, find a heavy back squat – this can be a max if you’d like. The metcon is one minute of work, one minute of rest for 5 rounds. You’ll do 5 moderately heavy power cleans, then as many toes-to-bar as you can in the remaining time of that minute. In thinking about barbell...Read More
In the first part of class, you will start with 2 power snatches (reset between reps if you need to) and then 5-10 pull-ups. Treat this as skill practice for whatever you need – if you need strength, then do strict/banded. If you need to work on kipping/butterfly/chest-to-bar, etc, then do so. The 5-10 reps...Read More
Take the bar out of the rack and do 4 push presses and 1 jerk – this may be a power jerk or split jerk (your choice). Focus on staying upright and driving through the heels to generate power. The metcon is 3 rounds for time of deadlifts, clapping push-ups, and KB push presses.The deadlift...Read More
As a team of four, each of you will start at a different station. You’ll attempt as many reps or calories as you can at that station for 45 seconds, then take 15 seconds to transition to the next station. Continue in this fashion for 4 rounds, or 16 total stations. *Note: 1 rope climb...Read More
This workout has 3 couplets. You’ll start by doing 3 rounds of hang power snatches and pull-ups. Immediately after finishing those 3 rounds, you will roll into 3 rounds of OHSs and toes-to-bar. Immediately after that you will roll into 3 rounds of burpees over bar and HSPUs. Your score is total time for all...Read More
The sumo deadlift starts in a wide stance – wider than your squat stance. With a torso as upright as you can keep, reach straight down with your arms to grip the bar (arms should be fairly perpendicular to the ground). Using your glutes, drive up to a standing position. You’ll notice the bar does...Read More
Find a heavy five rep front squat from the racks – then deload to a weight that’s about 60-70% of your 1RM clean. Use this weight for the metcon. These should be full cleans (squat) and the double under reps are 3x the amount of cleans. So you’ll do 7 squat cleans, then 21 double...Read More
