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[creativ_alertbox icon=”” colour=”yellow” custom_colour=”#eeee22″]Today is Tuesday, that means the 5:30 class dedicated weightlifting! Regular CrossFit is at 4:45PM and 6:30PM[/creativ_alertbox] Strength Split Jerk 3 ~ 75% Work up to around 75% of your 1RM and make 3 attempts at that weight.  If you make all three attempts continue on to a 1RM attempt if you […]

Strength 1RM Weighted Pull-Up WOD AMRAP in 10 Minutes 10 Deadlift 165/110lbs 15 Box Jump 24/20″ How fast can you move? Off Ramp WOD AMRAP in 10 Minutes 10 Deadlift 15 Box Jumps or Step Ups

WOD 10 Rounds for time 100M Run 21 Air Squats 100M Run 9 Push Press 115/75 Squats happen out by the wall and push press at the gym. Be sure to choose a weight you can move easily for all 9 when you are fresh! Off Ramp WOD 5-7 Rounds for time 100M Run 21 […]

WOD “CrossFit Open 13.1” Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatch 75/45lbs 30 Burpees 30 Snatch 135/75lbs 20 Burpees 30 Snatch 165/100lbs 10 burpees Snatch 210/120lbs, as many reps as possible Do burpees over the bar if you want to simulate the standards […]

Strength 1RM Overhead Squat Work up to a 1RM Overhead squat.   If you are new to the barbell movements add weight in small increments and focus on keeping your form while working up to a moderate load. WOD 50 Wall Ball 20/14lbs 10/9′ 200M Run 40 Wall Ball 200M Run 30 Wall Ball 200M Run […]

Strength Deadlift 3×2 ~ 90% Work up to about 90% of your 1RM and perform 3 doubles at that weight.  Continue up to a 1RM attempt if you have time remaining.  New lifters should work up to a moderately heavy double. Focus on keeping your back protected as the weight gets heavy. WOD 5 Rounds […]

Skill 5 x through each 4 Wall Walk 1 Minute Plank Hold 15 Second L-Sit Be sure to scale each movement up or down depending on your skill level.  Challenge yourself by moving into more of a  planche position for your Planks for example. WOD AMRAP in 20 Minutes 400M Run 20 Alternating Dumbbell Snatch […]

Strength Front Squat 3×2 ~ 90% Work up to about 90 % of your 1RM and perform 3 doubles at that weight. Continue on up to a 1RM attempt if you have time.  New lifters should work up in small increments to a moderately heavy set of 2.  Focus on keeping your torso upright with […]

Strength E2MOM for 14 Minutes 3 Hang Squat Snatch ~ 60-65% of 1RM Snatch New lifters  should keep the load light and work on the Hang Power Snatch + Overhead Squat complex.  Work on keeping an upright torso with the arms externally rotated.  Try to ride the bar down into the bottom of your squat. […]

WOD For Time 3 Rounds of 5 Pull-Ups 10 Push-Ups 15 Squats then 15 Clean & Jerks 135/95lbs then 3 Rounds of 5 Pull-Ups 10 Push-Ups 15 Squats then 15 Clean & Jerks 135/95lbs then 3 Rounds of 5 Pull-Ups 10 Push-Ups 15 Squats Off Ramp WOD Scale this one by volume and load as […]