Pressing Complex: in 15 minutes:Minute 0-7, build to a heavy triple strict press; Minute 7-12, build to a heavy triple push press; Minute 12-15, build to a heavy triple push jerk. Note: Pressing complex – we’ll have 7 minutes to… Read more »
CrossFit Games Open 23.3 – Rx’d Starting with a 6-minute time cap, complete as many reps as possible of: 5 Wall Walks 50 Double Unders 15 Snatches, 95/65 lbs 5 Wall Walks 50 Double Unders 12 Snatches, 135/95 lbs If… Read more »
Conditioning: AMRAP 9 10 Dual KB offset Deadlift 70/53 (men) 53/35 (women) | 53/35 (m) 35/26 (w) | 35/26 (m) 26/18 (w) 100′ Single Arm KB Suitcase Carry 70/53 | 53/35 | 35/26 15 Russian KBs 70/53 | 53/35 |… Read more »
Push Press: 4×5 building from 60% of 1RM Jerk Push Press – we’re starting at about 60% of our 1RM jerk and building from there. For some, they will be able to make big jumps if they do not have… Read more »
Back Squat – 3×4 at 80% Squats – today we only have 3 working sets to allow a little more time to warm up to your working weight. For those that have extra time, try and perform 4 or even… Read more »
Bench Press – 4×8 at 60, 65, 70, 70% Strength – bench will allow us to open up our pecs to get ready for both movements we have in our gymnasty conditioning. Last two sets should be challenging but doable…. Read more »
Come and join us for open gym from 1000-1200!
AMRAP 24 *teams of 2* 3 Power Cleans 135/95 | 115/75 | 95/65 6 HSPU | 1-2 mats | Pike Push Ups/Z-Press 9 Wall Balls ***One partner must complete one full round while other partner rests before switching*** Workout –… Read more »
Crossfit Open 23.2 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have… Read more »
Ring MU – Spend ~ 10 minutes working on kipping drills then ~ 5 minutes to perform 3 max effort super sets of strict ring pull ups/ring rows + ring dips, rest 60s between sets. Ring MU – EMOM for… Read more »
Back Squat – 4×6 at 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55
Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.
