Skill: Handstand Push ups – spend 12 minutes working on kipping HSPU drills and technique. Conditioning: CrossFit Games Open 15.4As many reps as possible in 8 mins of: 3 Handstand Push-ups 3 Cleans, 185/125 lbs 6 Handstand Push-ups 3 Cleans,… Read more »
Conditioning: Modified “Bergeron Beep Test”. Every minute on the minute until failure, perform 5 Thrusters 75/55lb, 5 Pull Ups, 5 Burpees. Every 5 minutes, increase reps by 1. *Scale reps accordingly to achieve 6+ rounds* Strength: 3 rounds for quality… Read more »
Conditioning: (30 min cap) 3 rounds for time of: Run, 400 m 20 Dual Kettlebell Deadlifts, 53/35 lbs 50 Double Unders 20 Double Kettlebell Front Rack Lunges, 53/35 lbs Row, 500 m 10 Russian Double Kettlebell Swings, 53/35 lbs. Sub… Read more »
Strength: 3 rounds for quality of: 6 Single Arm Dumbbell Strict Press 6 False Grip Ring Rows 6 Hollow Body Roll-to-Superman-to-Hollow Conditioning: Barbell Cycling – Complete as many rounds as possible in 12 mins of: 4 Strict Press, 75/55 lbs… Read more »
Skill: Spend 10 minutes working on rowing technique (stroke, cadence) and KBS technique (bracing, driving from hips). Then, EMOM 8: 125/100m row, 6 KBS (as heavy as form will allow). Strength: For 3 cycles: AMRAP in 3 mins of: 25… Read more »
Sorry, we’re closed today (Sunday, January 31st) due to inclement weather.
Please join us for open gym from 10am – noon!
Strength: DB Walking Lunges – 3×24 (12/leg) WOD: AMRAP 2010 Med Ball Cleans10 Med Ball Push Ups10 Wall Balls10 Med Ball Box Step Overs200m run*5 Burpee penalty anytime the ball is left on the ground**
Skill: Kipping Pull Ups – Spend 10 minutes working on kipping drills, including proper transition between hollow and arch. Then, every minute on the minute for 8 minutes, perform 10 hollow-arch swings into either one pull up, one chest to… Read more »
Strength: Gymnastic Strength: 5 Rounds:False Grip Ring Row 6-8 repsPlank on rings 20-30sRest 60s WOD: Death By: Devil’s PressEMOM Perform 1 (+1/minute) DB Devil’s Press at 35/20lb (Burpee with DBs into a dual overhead Snatch)**At 10 minutes, athletes must add… Read more »
Skill: Turkish Get Ups – Accumulate 20 reps as heavy as possible with good form (10/arm)
Conditioning retest: Annie – 50/40/30/20/10 DUs and Ab Mat Sit Ups (retest from 1/22, for those that tripped up, work on smaller, more efficient sets to manage expectations for the open).