Gymnastic Strength: 4 Sets of: DB Z Press – 6-8 reps Wall Facing HS Hold – 20 seconds Rest 90s Strength: We’re working on some accessory strength that will really help our overhead and HSPU strength. The z-presses should be… Read more »
Conditioning: 5 rounds for time: (30 min cap) 400 m run 25 wall ball (20/14) 2 clean and jerk (225/155) Today’s workout is both a long burner and combining a heavy barbell. We should be shooting for the wall balls… Read more »
Hero WOD: Chris Kyle3 RFT40 KBS 53/3540 Box Jump 24/2040 Cluster 65/4540 elevated push ups (feet on 24/20 inch box) Background: Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the… Read more »
Conditioning: Partner “Cindy”20 rounds for time5 pull ups10 push ups15 air squats– each partner must complete one round at a time, partner #2 rows for calories while partner #1 completes 1 round, then switch. Score is total Calories on the… Read more »
CrossFit Open 22.2 For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of: Deadlifts (225 / 155)Bar-facing burpees Time cap: 10 minutes
Gymnastic strength circuit: 4 Rounds1: 10 straight arm plate raises (all the way overhead)2: 12 lateral dumbell shoulder flies3: 6 negative pull ups4: 12 V-Ups Strength circuit should be done with rest only after completing each movement once. During the… Read more »
Weightlifting: 15 minutes of Snatch Technique Work Weightlifting: We are not prescribing any sets today, but we want to spend 15 minutes drilling down technique here. Weight should stay moderate to allow coaches to breakdown the movement segments with each… Read more »
Weightlifting: Alternating EMOM 12: Minute 1 – 1 Squat Clean, 1 Hang Squat Clean, 1 Jerk @ 70% 1RM. Minute 2 – 30 DU or 30s of DU progression work. Weightlifting: Our primary goal is to keep the heart rate… Read more »
Strength: 4 supersets of: 6-8 Bent Over Barbell Row + max effort strict pull up. Strength – Bent over barbell rows should be a moderate weight, torso as close to a 90 degree angle as possible without rounding our backs… Read more »
Come and join us for Open Gym from 1000-1200!
Pause Back Squat- 4×5 at 75-80%, 1 second pause at bottom.
Strength – second weeks worth of pause strength, continue to stay engaged the entire rep.
3RFT (15 min cap) 10 Overhead Squats 115/85 | 95/65 | 75/55 10 Lateral Burpee over barbell | step overs directly into 3RFT 15 Wall Balls 20/14 | 14/10 | 10/6 10 Burpee to 6″ target
Total of 6 rounds today, but we’ll change the movements to something similar/easier at the halfway mark.
