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October 15, 2017
WOD AMRAP in 20 Minutes 15 Deadlift 155/105 lb 12 Hang power clean 155/105 lb 9 Push-Jerk 155/105 lb 200M Run Workout notes: Today’s workout is a twist on the classic CrossFit hero workout “DT“. Complete as many reps and rounds as possible in 20 minutes of 1 round of DT and a 200M run. With […]
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Competition 10-15-17
Monday – 10/16/2017 Strength 4×7 Back Squat ~ 70% of 1RM or increasing from 10/9 Weightlifting 15x90s squat snatch 1 Squat snatch with pause below the knee starting at 60% and increasing with every lift work up to at least 85% of 1RM Gymnastics EMOM for 10 Minutes [odd] Kipping Chest to bar pull-ups [even] […]
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October 14, 2017
[creativ_alertbox icon=”” colour=”red” custom_colour=””]We will have a large group in the gym today from 10:30-12. The front of the gym and mobility room will be available for use after classes, but the main gym floor/pull-up rig etc. will not. Open Gym will be available from 12-2 if you have extra stuff to work on. Please […]
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October 13, 2017
Skill EMOM for 10 Minutes 3 Power Snatch Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute. The weight you choose should be in the moderate effort […]
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October 12, 2017
Skill 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand. For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt. Don’t go […]
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October 11, 2017
Skill Front Squat 4-4-4-4-4 Today we’re working up to a strong effort 4 rep front squat. With the front squat we want to focus on keeping the elbows up and chest as upright as possible. As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember […]
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October 10, 2017
EMOM for 10 Minutes [odd] Kipping Toe-To-Bar [even] 40 seconds of double unders Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on the kipping swing/toe-to-bar and double unders. If you are new to the kipping swing start by alternating between the […]
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October 9, 2017
Skill EMOM for 10 minutes Power clean + hang power clean from below the knee For today’s skill work we will be working on a 2 position barbell complex. Start by performing a power clean from the floor and re-grip the bar at the shoulders and carefully bring the bar into the hang position. From […]
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October 8, 2017
WOD AMRAP in 20 Minutes 5 Toe-To-Bar 10 Push-ups 15 Air Squats Workout notes: Today’s workout is in the same format as the famous CrossFit workout “Cindy”. You will perform as many rounds and reps as possible in twenty minutes of three bodyweight movements. Set sizes are small so we’re looking at potentially getting a high […]
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Competition 10-09-17
Monday – 10/9/2017 Strength 4×7 Back Squat ~ 70% of 1RM or increasing from 10/2 Weightlifting 10x60s Power clean + hang power clean from below the knees Start at 60% and work up to a strong effort lift Gymnastics EMOM for 10 Minutes Straight set of kipping muscle ups with pause at top of ring […]