As March is right around the corner you can look forward to more programming with Muscle-ups, Pistols, HSPU’s, Double Unders as well as continuing the Back Squat strength cycle. Remember there is no gaming the game, you either come do… Read more »
5 Rounds for time : 30 MTN Climbers 12 KB front squats 20 Jumping Pull-ups
Today: 5 Sets: 1 Snatch from floor + 3 Hang Snatch (above knee) @80% of current 1RM Snatch. *Rest 3-4 Minutes between sets METCON: AMRAP 10 Minutes 10 Squat Snatch 95,65lbs 10 Toes to Bar 30 Double Unders
Guys, don’t forget that we are doing our Hero WOD for Ashley Guindon today. Come out and support if you can. We will start at 10am.
T’day: Partner WOD 30 MedBall cleans each (20,14) 400m Run together Alternating sets of 5 T2B to 50 reps 400m Run Together Alternating sets of 5 KB Clean and Jerk (alt arms)(53,35) to 75 Reps 400m Run Together Alternating sets… Read more »
There you have it. Today: For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee… Read more »
Today: 4 rounds 20 Jumping pull-ups 20 V-ups 20Plate ground to overhead
Today: Run 400m 12 KB deadlifts (70,53) 12 Hanging Knee ups
Friday Night Lights! To those of you who signed up to participate in the CFW Open this year – Congratulations! Our completion will mirror the Crossfit Open and will be conducted over the next five weeks beginning this Friday, February… Read more »
Friday Night Lights! To those of you who signed up to participate in the CFW Open this year – Congratulations! Our completion will mirror the Crossfit Open and will be conducted over the next five weeks beginning this Friday, February… Read more »
E2MOM 10 5 Weighted Pull Ups Immediately into E2MOM 10 5 Weighted Ring Dips
Strength – if scaling we want to find a scale that will produce a challenging set of 5 for each of the 10 sets (5 sets of dips, 5 sets of pull ups)
For Time (10 min cap) 21/15/9 Overhead Squats 95/65 | 75/55 | 45/35 Bar Facing Burpees
Workout – short and sweet burner, lets try and go big on the barbell and consistent on the burpees.
