Strength 1a) 3×5 Snatch Balance – Heaviest Possible 1b) 3×15 Unbroken Front Rack Step Ups – Heaviest Possible *Rest 90-120 seconds between exercises* Conditioning For Time: 400m Run -then- 3 Rounds 5 Hang Power Cleans 185/130 10 Pull Ups 5 Hang Power Cleans 185/130 30 Double Unders -then- […]
Happy St. Patrick’s Day!!! We will have the following classes on Sunday, March 17th: Fundamentals @ 10:00am Unconventional WOD @ NOON – Free and Open to All! Open 13.2 WOD make-up – if any members registered still need judged or want to do it over – we will be judging at […]
CrossFit Games Open 13.2 10 Minute AMRAP of: 5 Shoulder to overhead 115/75 lbs 10 Deadlift 115/75 lbs 15 Box Jumps 24/20 inch For a downloadable PDF of the workout click here. ** Reminder- The Worldwide Open workouts will be held every Friday for the next 4 weeks. This will be […]
CrossFit Games Open 13.2 10 Minute AMRAP of: 5 Shoulder to overhead, 115/75 lbs 10 Deadlift, 115/75 lbs 15 Box Jumps, 24/20 inch For a downloadable PDF of the workout click, here. ** Reminder- The workout will be the WOD for everyone on Friday’s for the next four weeks. […]
Barbell Work 1) 7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec. Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the […]
“Coe“ Ten rounds of: 95 pound Thruster, 10 reps Ring push-up, 10 reps
Barbell Work 1 Power Clean every 15 seconds for 7:30 minutes (30 reps) Notes: Should be heavy, but perfect. Main focus is on good technique -then- Conditioning 3 rounds for total reps of: 1 min ME Front Squats 135/95#1 min ME HSPU1 min ME KBS 24/16kg1 min ME Pull-ups *Rest 1 minute after each […]
15 minutes to establish a 1RM Clean & Jerk. -then- 3 rounds for total reps of: 1 min ME Front Squats 135/95#1 min ME HSPU1 min ME KBS 24/16kg1 min ME Pull-ups*Rest 1 minute after each round. Notes: HSPU should be performed with an ab-mat between 2 45# plates […]
Strength 1a) Top Pull Deadlifts: 5X3 @ 70% – rest 60 sec. DEMO VIDEO1b) 5X3 Bench Press @ 70% – rest 60 sec. Conditioning For time: Run 800m30 Muscle-UpsRun 800m MOBILITY
CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees75 pound Snatch, 30 reps30 Burpees135 pound Snatch, 30 reps20 Burpees165 pound Snatch, 30 reps10 burpees210 pound Snatch, as many reps as possible For a downloadable PDF of the workout, click here.
There will be an Unconventional WOD this Sunday, March 10th and next Sunday, March 17th – both at NOON – these will be the same as the normal Saturday Unconventional WODs – Open to ALL!! REMINDER – Saturday classes are cancelled from March 9th through April 6th.