Pause Deadlifts (2 sec at knee) 4×3 at 70-80% 5RM Strength – really show control with the brace with a full 2 second pause at the knee on each rep. For Time – 12 min cap 30-20-10 Box Jump 24″/20″… Read more »
Thursday, November 14th

Pause Deadlifts (2 sec at knee) 4×3 at 70-80% 5RM Strength – really show control with the brace with a full 2 second pause at the knee on each rep. For Time – 12 min cap 30-20-10 Box Jump 24″/20″… Read more »
Strict Chin Ups – 10/8/6/4/2 For those wo have strict chin ups but may not have a set of 10 in them, perform a few small clusters with minimal rest until you hit 10, then take a long rest (90s+)… Read more »
Front Squat 4×5 at 75, 80, 85, 90% of 5RM AMRAP 12 9 Thrusters 95/65 | 75/55 |45/35 35 DU/70 DU Workout – This is an amrap style of crossfit open 17.5. A great pace is to treat this as… Read more »
**930 Veterans Day Only** 21 Guns: AMRAP 21 400m run 21 Push Ups | Knee PU 21 Box Jumps 24″/20″ | 20″/16″ | step ups 15 Burpees 9 Pull Ups | Assisted PU | Ring Row Background: This “21 Guns”… Read more »
Hero WOD: Coffey: For Time 800m run 50 Back Squats 135/95 50 Bench Press 135/95 800m run 35 Back Squat 35 Bench Press 800m run 20 Back Squat 20 Bench Press 800m run 1 Muscle Up
Teams of 2: AMRAP 26 40 Single Arm DB Push Press 50/35 | 35/25 | 25/15 40 Single Arm DB Walking Lunges (any carry) 50/35 | 35/25 | 25/15 40 Pull Ups | Assisted PU | Ring Rows 400m run… Read more »
Deadlifts – E2MOM 10 (5 rounds) 3 reps at 80% of 5RM *Add 5% each round, ending at 100%* Strength – Starting at 80% of our 5RM and adding 5% each round so that we end up at 100% of… Read more »
Kipping/Butterfly Pull Ups Skill Work For those with butterfly – Every 30s for 8 minutes – 5 butterfly pull ups. For those working on the butterfly, we will work on single leg assisted butterfly and kicking drills. For those working… Read more »
Cardio Lifting For Time Row 500m, 15 Clean and Jerks 135/95 | 115/85 | 95/65, Bike 1200m Row 400m, 12 Clean and Jerks 135/95 | 115/85 | 95/65, Bike 900m Row 300m, 9 Clean and Jerks 135/95 | 115/85 |… Read more »
TNG Power Snatch 5×5 – 60-70% of 1RM Weightlifting – working on cycling slightly heavier weights than normal workouts today. AMRAP 14 3 Rope Climbs | As High As Possible | 9 Rope Pulls 8 Power Snatch 135/95 | 115/85… Read more »