Weightlifting: 20 minutes to establish a 5 Rep Max Hang Squat Snatch. Conditioning: Ascending AMRAP 9: 1 Power Snatch 75/55lb, 1 Overhead Squat 75/55lb, 1 bar facing burpee, 2/2, 3/3, 4/4, ect.
Workout of the Day
Monday, February 22nd
Strength – Speed Deadlifts: 3×3 @ 65%, 3×2 @ 75%, 3×1 @ 85%. *Working on how quickly we pull the bar off the floor, not how quickly the reps are done (think explosive power). Really focus on the brace, so… Read more »
Sunday, February 21st
HERO WOD Emily:10 RFT30 Double Unders15 Pull Ups30 Air Squats100m Sprint2 min rest Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a… Read more »
Saturday, February 20th
Conditioning: 3 Rounds for time – 800m run/1000m row/2400m bike followed by 5 rounds of “The Chief” (The Chief is 3 Power Cleans 135/95, 6 Push Ups, 9 Air Squats). Time cap of 40 minutes, but our goal is under… Read more »
Friday, February 19th
Skill: Handstand Walk Practice (make up) – 15 minutes of HS walk, free standing HS holds, or other skill practice. Conditioning: CrossFit Games Open 17.2As many reps as possible in 12 mins of: 2 rounds of: Dumbbell Front Rack Walking… Read more »
Thursday, February 18th
5am and 6am classes canceled tomorrow due to expected inclement weather; 9:30am and evening classes TBD. Skill: HS Walk Practice: 20 minutesKicks-to-WallAround the worlds on boxHS Holds on wallWall Facing HS HoldsWall Supported shoulder tapsWall WalksFreestanding kick upsAccumulate 200′ walks… Read more »
Wednesday, February 17th
Strength: 3×3 Push Press3×2 Push Jerk3×1 Split Jerk *increase weight every 3 sets with only 60-90s rest between sets. WOD: 21-15-9SDHP 95/65HSPU
Tuesday, February 16th
Strength: Front Squat EMOM 82 Front Squats @ 75% WOD: AMRAP 1818/15 Cal Bike/Row15 Wall Balls12 Alt. DB Snatch 50/359 TTB
Monday, February 15th
WOD: For Time (24 min cap):50 cal row25 burpees25 Cleans 95/6540 cal row20 burpees20 cleans 135/9530 cal row15 burpees15 cleans 155/10520 cal row10 burpees10 cleans 185/13510 cal row5 burpees5 snatches 215/165 Core: 3 Rounds: 45s Weighted Plank, 20s side plank… Read more »
Sunday, February 14th
Please join us for open gym from 10am – noon!