Strength: EMOM 6: 5 Push Jerks at 60%. We want to focus on quickly cycling a heavier weight than normal. Conditioning: For Time: Cash in: 50 air squats, then 10-1 Deadlifts 255/195, 1-10 Kettlebell Swings 53/35. Cash Out 400ft dual… Read more »
Workout of the Day
Tuesday, February 9th
Strength: Every 90s for 9 minutes (6 rounds) 5 Bench Press @ 75%. Choose a weight you can do for 6 or 7 reps if 1RM not known. Conditioning: Every 4 minutes for 20 minutes (5 rounds), 50 DU/100SU, 20/15… Read more »
Monday, February 8th
WOD: **Retest from 12/28*** Every 5 minutes for 30 minutes: 10 Strict Pull Ups, 15 Toes-to-Bar, 20 Push Ups, 25 Wall Balls (20/14) Core: Tabata: Alternating V-Ups 20s on 10s off for 4 minutes.
Sunday, February 7th
Klepto: 4 rounds for time of: 27 Box Jumps, 24/20 in 20 Burpees 11 Squat Cleans, 145/100 lbs U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base… Read more »
Saturday, February 6th
Partner WOD (Separate equipment) – Complete as many rounds as possible in 24 mins of: 15 Synchronized Deadlifts, 225/175 lbs 50 Wall Balls, 20/14 lbs 15 Synchronized Deadlifts, 225/175 lbs 50 Box Jumps, 24/20 in 15 Synchronized Deadlifts, 225/175 lbs… Read more »
Friday, February 5th
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 »
Thursday, February 4th
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 »
Wednesday, February 3rd
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 »
Tuesday, February 2nd
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 »
Monday, February 1st **No morning classes – stay tuned for evening update**
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 »