Weightlifting: 5 rounds for quality of: 2 Clean Lift Offs 2 Clean Pulls 1 Power Clean building from 55-70% Weightlifting: Lift off = to the knees, ensure torso position stays throughout the rep, drive through quads and glutes not hamstrings…. Read more »
Hero WOD: “Devil Dogs” For Time Buy In – 26 Burpee Pull Ups Then 8RFT 13 Hang Power Cleans 95/65 13 Push Ups 13 Box Jumps 24″/20″ 13 Kettlebell swings 53/35 Then Cash Out – 2021 Meter Run For the… Read more »
Strength: Back Squat 1×8 at 60% 1RM Back Squat 1×8 at 60% 1RM Back Squat 1×6 at 70% 1RM Back Squat 1×6 at 70% 1RM Back Squat 1×4 at 80% 1RM Strength: Our percentages are a touch lower than we… Read more »
Conditioning: Every 5 minutes for 30 minutes (3 Rounds of Each) Minute 0: 1000m row (or 2000m Bike) Minute 5: 9 Wall Walks + 45 Wall Balls For today’s workout we are foregoing the partner WOD and instead working on… Read more »
Strength: 4 rounds for quality of: 12 Alternating Barbell Reverse Lunges Weighted Wall Sit, 45/35 lbs, 30 secs Rest 2 mins For our lower body strength, run a clock to time both the wall sits and the rest. Lunges, ensure… Read more »
*Closed for Thanksgiving. Enjoy the Holiday!*
Strength: 1RM Snatch While we should be practicing squat snatches, we want to test our strongest lift, even if that is a power snatch. Conditioning: “Nate-ish” AMRAP 12 2 Ring Muscle Ups 4 Strict HSPU 8 KB Swings 70/53 Scaled… Read more »
For 3 cycles: AMRAP in 6 mins of: 8 Burpee Box Jump Overs, 24/20 in Double Dumbbell Front Rack Walking Lunge, 50/35 lbs, 25 ft 8 Dumbbell Hang Power Cleans, 50/35 lbs Double Dumbbell Front Rack Walking Lunge, 50/35 lbs,… Read more »
*Today marks the start of our next 12 week cycle with emphasis on olympic lifting* Weightlifting: 1RM Clean and Jerk While we should be practicing a squat clean and split jerk as that is most likely to let us lift… Read more »
CFW will be starting a new cycle this Monday, November 22nd with strength focusing on olympic lifting and metabolic conditioning prep for the 2022 CrossFit Games Open. Watch this video for Coach Craig’s explanation on this upcoming cycle!
Weightlifting: 5 rounds for quality of: 2 Clean Lift Offs 2 Clean Pulls 1 Power Clean building from 55-70%
Weightlifting: Lift off = to the knees, ensure torso position stays throughout the rep, drive through quads and glutes not hamstrings. Clean Pull – Ensure your first pull matches that of the lift off, do not lose tension on the first pull, begin pull chest vertical after the knees and rise up on toes (not forward). Finally, finish with a power clean with focus on reinforcing the two.
Conditioning: For time: 25 Power Cleans, 115/85 lbs 25 Row Calories 20 Power Cleans, 115/85 lbs 20 Row Calories 15 Power Cleans, 115/85 lbs 15 Row Calories 10 Power Cleans, 115/85 lbs 10 Row Calories 5 Power Cleans, 115/85 lbs 5 Row Calories
Workout: We have a decending couplet that will really challenge the grip today. We want a weight on the bar that we can manage to string at least sets of 5 together for the majority of the workout. We should not see anyone starting off with singles today. The time cap should be achievable for most as long as we maintain a moderate pace on the rower and limit our rest time between barbell sets.