Strength: 10 min EMOM of: 5 Strict press, 4 push press, 1 jerk (Find a weight that is challenging but can maintain for the entire EMOM) WOD: 15 Rounds 7 MB Cleans 20/10 7 Push-upsRead More
Strength/Skill 20 Min: Turkish Get-up ** Athletes, work on technique and try to get as heavy as possible. Experienced athletes use a barbell with weight or other “odd” objects. WOD: 5 RFT 4 Turkish Get ups 53/35(2 each side) 6 Pistols 8 Strict Pull-ups 10 Deficit Push-ups (Hands on 45/25 lb plates *chest much touch floor)Read More
“Crossfit Games Open 14.5” 21 Thrusters 95/65 21 Bar Facing Burpees 18 Thrusters 18 Bar Facing burpees 15 Thrusters 15 Bar Facing Burpees 12 Thrusters 12 Bar Facing Burpees 9 Thrusters 9 Bar Facing burpees 6 Thrusters 6 Bar facing burpees 3 Thrusters 3 Bar Facing burpeesRead More
Skill Builder: 20 minute Rope Climbs **If you are an efficient at Rope Climbs, try L-Sit, legless, or work on another skill. WOD: 13 Minute Ascending Ladder *Score is total reps* 3/6/9/12/15/18 etc. adding 3 reps each time Shoulder to overhead 95/65 Air Squats (Rx ALL athletes must use a “butt ball”) Wall Balls 20/14Read More
Overhead Squat 5-4-3-2-1 *Athletes are to utilize the entire hour by warming up to a 5 RM, 4 RM, 3 RM, 2 RM and finally hitting the 1 RM. First set SHOULD NOT be a 5 RM. Newbies focus on form with PVC and/or lighter weight.Read More
31 HEROES – 10:00 AM – 1:00 PM 31 Minute Partner AMRAP ONE PARTNER: 8-6-11 reps in memory of August 6, 2011 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) OTHER PARTNER: 400m Run with Sandbag Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag...Read More
20 Min Skill builder of choice: Examples: Muscle ups; Handstands/Handstand walks/Double unders/Pistols etc. WOD: With a 12 min running clock Buy in 400m Run Then 100 Wall balls 20/14 And an EMOM of 3 burpees ***Score is time if you complete all 100 wall balls, if not number of wall balls***Read More
