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Strength 1-1-1-1-1-1-1 Hang Power Clean Work up to a daily max for your hang power clean.  Start light and be sure to catch the bar deeper into a partial squat as the weight increases.  When the weight goes up your response should be to drop lower to receive the bar.  If you fail a rep […]

WOD 10 CTB Pull-Up 10 Front Rack Lunges 135/95lbs 200 M Run 20 CTB Pull-Up 20 Front Rack Lunges  135/95lbs 400M Run 30 CTB Pull-Up 30 Front Rack Lunges  135/95lbs 800M Run Off Ramp WOD 10 Ring Rows 10 Lunges 200 M Run 20 Ring Rows 20 Lunges 400M Run 30 Ring Rows 30 Lunges 800M Run

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Heats start at 11:30AM. Come early to warm up and pick your heat time! [/creativ_alertbox] Skill Muscle Ups! 5 Sets of Max Effort Muscle Ups.  Rest as much as you need to between sets.  If you don’t have a muscle up yet. Work on developing the transition using a band or box […]

CrossFit Open Workout 14.4 was announced last night!  This time we have a Chipper that includes rowing  for the first time in the open!  Come ready tomorrow to see how far you can make it! Strength Weighted Pull-Up 1-1-1-1-1-1-1 Work up to a max effort weighted pull-up.  If you are working the bands work up […]

Strength Deadlift 8-5-5-3-3-1-1-1 Work up to a heavy max for the day. If you are new to powerlifting focus on keeping your low back protected throughout the lift. Your back should be flat and you should be lifting the bar by extending the knees and hips. WOD 3 Rounds for Time 30 Kettlebell Swings 24/16kg […]

Skill 2 Rounds of Tabata, Alternating between each  movement. Hollow Rocks Superman Hold WOD AMRAP in 20 Minutes 20 Wall Ball Shots 20/14lbs 10/9′ 30 Sit-Ups 400M Run Off Ramp WOD AMRAP in 20 Minutes 20 Wall Ball Shots 30 Sit-Ups 400M Run

[creativ_alertbox icon=”” colour=”green” custom_colour=””]Remember today we have Barbell Club during the 5:30PM time slot! Regular CrossFit classes are at 4:45PM and 6:30PM![/creativ_alertbox] Strength EMOM for 10 Minutes 3 Push Jerks Working from the floor perform 3 push jerks every minute.  Your load should be moderate effort but one you can perform all 3 reps with for 10 […]

Strength Hang Squat Snatch 1-1-1-1-1-1-1 Work up to a daily max for your hang squat snatch.  Start light and be sure to hit each position in the snatch sequence for every rep.  If you are having trouble catching the bar in the bottom of your squat, keep the load light and work on riding the […]

WOD 6 Rounds For Time Run 200M 15 Back Squats 95/65lbs (working from the floor) 20  Push-Ups Off Ramp WOD 3-5 Rounds For Time Run 200M 15 Back Squats 20  Push-Ups

Speed E2MOM for 14 Minutes Sprint 100M WOD CrossFit Open 14.3 AMRAP in 8 Minutes 10 Deadlifts 135/95lbs 15 Box Jumps or Step ups 24/20″ 15 Deadlifts  185/135lbs 15 Box Jumps or Step ups 24/20″ 20 Deadlifts  225/155lbs 15 Box Jumps or Step ups 24/20″ 25 Deadlifts  275/185lbs 15 Box Jumps or Step ups 24/20″ 30 Deadlifts  315/205lbs 15 Box Jumps […]