Tuesday 2.27.18
Essentials: A. 3 Sets Single Leg Deadlift x 15 reps per leg Light Load On the 4min Mark Or ADAPT B. 3 Rounds For time: Wall Balls x 21 reps 20/14 Box Dip x 15 reps Fitness: A. 3 Sets Single Leg Deadlift x 15 reps per leg Light Load On the 4min Mark Or […]
Monday 2.26.18
Essentials: A. 7 min AMRAP Run x 150 meters Goblet Squat x 9 reps Hang Knee Ups x 7 reps Rest 3min 7 min AMRAP Row x 300 meters @1000/700 Burpee x 6 reps Box Step Over x 8 reps Rest 3min 7 min AMRAP Single Unders x 100 reps Ring Pulls x 10 reps […]
Saturday 2.24.18
Essentials: A. Hang Power Clean and Jerk 12min to Build up to a Heavy (Not Maximal) Single *This should be done in 3-6 lifts* B. 2 Rounds For Time: Incline Push Up x 15 reps Kettlebell Swing x 25 reps Sit Up x 35 reps Fitness: A. Power Clean and Jerk 12min to Build up […]
Friday 2.23.18
Essentials: A. 5 Sets 5 Push Press + 5 Seated Vertical Jumps Build to a Heavy, not maximal On the 2:30min Or ADAPT B. 3 Sets Back Rack Barbell Step Ups x 7 per Leg Build in weight On the 3min Mark Or ADAPT C. 3 Sets Seated Single Arm Dumbbell Shoulder Press with front […]
Thursday 2.22.18
Essentials: A. 15min Bridge to Reach x 10 per side Advanced Rehab Movement 1 Scorpion x 10 per side Advanced Rehab Movement 2 Plank toe touch x 10 per side Advanced Rehab Movement 3 B. 15 min EMOM 1. Bike x 1min 2. Slam Ball over shoulder x 1 min 3. No Push Up Burpee […]
Wednesday 2.21.18
Essentials: A. 6 Sets PSn. Mid Thigh + PSn. Above Knee + PSn. Below Knee + PSn. Shin + PSn. Ground (5 total reps) EMPTY Barbell On the 2min Marks Or ADAPT B. 3 Rounds For Time: Overhead Squat x 5 reps Wall Ball x 10 reps Overhead Squat x 5 reps Box Step Up […]
Tuesday 2.20.18
Essentials: A. 4 Sets Rope Pull x 5 rep Ring Pull x 10 reps Top of ring Pull Hold with Archer extension x 15 sec per arm On the 4min Mark B. Every 2min For 20 min Deadlift x 9 reps 55% Jumping Pull Ups x 9 reps Fitness: A. 4 Sets Hang From Rings […]
Friday Night Throwdown 2018 teams
The CrossFit Open is this week and the teams have been drafted for Friday Night Throwdown! See below to find out which team you are on this year. What’s next? Your team captain should be contacting you within the next 24 hours to make sure you are aware of everything that is going on for Friday […]
Monday 2.19.18
Essentials: A. Front Squat 12min to Build up to a Heavy (Not Maximal) Single *This should be done in 3-6 lifts* B. 8min AMRAP 5 Rounds Dumbbell Front Rack Walking Lunge x 40 ft 35/20 Single Under x 40 reps Dumbbell Power Clean x AMRAP with time remaining Fitness: A. Squat Clean 12min to Build […]
Friday 2.16.18
Essentials: A. 4 Sets Back Squat x 4,3,2,1 Build weight to last set as Heavy single On the 3min Or ADAPT B. YEARLY BENCHMARK Crossfit Open 14.4 14 min AMRAP Row x 60 cal Hanging Knee Ups x 50 reps Wall Balls x 40 reps Power Clean x 30 reps Burpee Jumping Pull Ups x […]