Deadlift – 10 Rep Max Test For time:21 Deadlifts 225/155, 200m run21 Bar Facing Burpees, 200m run15 Deadlifts, 200m run15 Bar Facing Burpees, 200m run9 Deadlifts, 200m run9 Bar Facing Burpees, 200m run Note: Workout is a standard 21-15-9 couplet,… Read more »
Come join us for Open Gym from 1000-1200!
Partner WOD: Teams of 3: For time: 100/75 Cal Row 100 box jump overs 24/20 100 power snatch 95/65 100 thrusters 95/65 100 chest to bar pull ups 100 thrusters 95/65 100 power snatches 95/65 100 box jump overs 24/20… Read more »
Conditioning: For time: Run, 1 mi Row, 2000 m Assault Bike, 5000 m Light Cardio before the last week of the open. For those doing the open, we should be performing each of these pieces at a moderate pace, not… Read more »
Strength: Back Squat: 3×5 @ 80% Back Squat: 1×20 @ 50% Strength: we will hit 3 sets of 5 back squats at relatively high weight, then dropping and hitting one large volume set at 50% of our 1RM. Rest at… Read more »
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
In teams of 2 5 RFT (30 min cap) 40/30 Cal Bike 20 Hang Power Cleans 135/95 | 115/85 | 95/65 20 Front Squats 135/95 | 115/5 | 95/65
Workout – one works one rests, so we will want to push the bike above our normal threshold knowing we can split the reps here. Barbell weight should be something that we can at least perform sets of 5 on. *Large classes can sub a 50/40 cal row on some rounds but no one should only row*
