Wednesday 3.1.17
FNT Challenge: Accumulate 2 minutes hanging from a pull up bar. Essentials: A. 12min EMOM 1.Goblet Squat x 10 reps 2.Band Pull A Parts x 20 reps Or ADAPT B. Every 2min For 20min Perform as fast as possible Overhead Squat x 10 reps Ring Pulls x 10 reps Fitness: A. 12min EMOM 1.Hang Squat […]
Tuesday 2.28.17
FNT Challenge: Accumulate 2 minutes hanging from a pull up bar. Essentials: 15min EMOM 1.Opposite Arm Opposite Foot Front Rack Kettlebell Step Up x 10 reps right 2.Opposite Arm Opposite Foot Front Rack Kettlebell Step Up x 10 reps Left 3.Shoulder Press x 5 reps build in weight or ADAPT B. 3 Rounds For Time: […]
Monday 2.27.17
FNT Challenge: Accumulate 2 minutes hanging from a pull up bar. Essentials: A. 15min EMOM 1.Hollow Hold x 20 sec 2.Vertical Med Ball Toss x 10 reps 3.Bar Support Hold x 20 sec B. Yearly Benchmark ‘Randy’ For Time: Power Snatch x 75 reps Fitness: A. 15min EMOM 1.Hollow Rock x 20 reps 2.Vertical Med […]
Saturday 2.25.17
Essentials: A. 5 Sets Hang Power Clean x 10 reps pvc/training bar/empty barbell On the 2:30min Or ADAPT B. For Time: Deadlift x 35 reps 75% Wall Ball x 70 reps Fitness: A. 5 Sets Clean Deadlift + Floating Power Clean x 3 complexes 75%(+10-15lbs) On the 2:30min Or ADAPT B. For Time: Deadlift x […]
Friday 2.24.17
Essentials: A. 12min EMOM 1.Two Arm Dumbbell Overhead Hold x 30 sec 2.Side Plank x 20 sec per side B. 3 Sets Each For Time: Back Squat x 10 reps 65% Dumbbell Burpee x 5 reps Run x 200 meters Rest 3min *Use Squat Rack Fitness: A. 12min EMOM 1.HSPU x 5 reps 2.Handstand Hold […]
Thursday 2.23.17
Friday Night Throwdown weekly gym challenge: Accumulate 1 minute in handstand hold (feet on box, feet against wall, free standing) Essentials/Fitness/Performance: A. Mobility Supine Twist Right x 2min Supine Twist Left x 2min Twisted Cross x 2min Twisted Cross x 2min Single Leg Saddle Right x 2min Single Leg Saddle Left x 2min Pinwheel Right […]
Wednesday 2.22.17
Friday Night Throwdown weekly gym challenge: Accumulate 1 minute in handstand hold (feet on box, feet against wall, free standing) Essentials: A. 7 Sets Hang Muscle Snatch x 5 reps PVC/ Training Bar/ Empty Bar On the 2min Or ADAPT B. Yearly Benchmark ‘Assessment WOD’ 8min AMRAP Row x 500 meters -Then- As many rounds of: […]
Tuesday 2.21.17
Friday Night Throwdown weekly gym challenge: Accumulate 1 minute in handstand hold (feet on box, feet against wall, free standing) Essentials: A. 5 Sets Front Squat x 5 reps build in weight On the 2:30min B. 2-4-6-8-6-4-2 Deadlift 40% Dumbbell Shoulder to Overhead Hanging Knee Ups Fitness: A. 5 Sets Front Squat x 5 reps 75% […]
Monday 2.20.17
Essentials: A. 15min EMOM 1. Support Hold on rings or Dip Bar x 20 sec 2. Bottom or Dip Hold on Parallettes x 20 sec 3. Dips on Parallettes x 7 reps B. 7min AMRAP Alternating Dumbbell Snatch x 40 total reps Box Jump Overs x 30 reps Goblet Squat x 20 reps Fitness: A. […]
Friday Night Throwdown 2017 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 […]