Wednesday 2.28.18

EMOM x 12: Min 1: 10 DU’s + 5 Wallballs (20/14) Min 2: 10 DU’s + 5 TTB Min 3: 10 Wallballs + 5 DB Push Press (50\35) Min 4: 10 DB OHS (5/Arm) There are a number of functional movements in CrossFit that require a great deal of coordination. Some of these movements, like double […]

Monday 2.26.18

“Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Squats OR “18.1” AMRAP 20: 8 Toes to Bar 10 Dumbbell Hang Clean and Jerks (50/35) 14/12 Calorie Row Today we have the option to re-test CrossFit Games Open Workout 18.1 or perform the classic CrossFit.com benchmark workout Cindy. Cindy first appeared on mainsite in January of […]

Sunday 2.25.18

For Time: 50 Strict Handstand Push-Ups* *Every break: 5 Strict Pull-Ups Then 3 Rounds: 10 Strict Dumbell Presses 10 DB Bent Over Rows Rest 1:00

Saturday 2.24.18

AMRAP 20 Team of 3 Athlete’s Complete full rounds, then switch: 12/9 Cal Row 9 Box Jump-Overs (24/20) 6 Dumbbell Hang Squat Cleans (50/35)  

Thursday 2.22.18

Practice your “Goat Day” EMOMx 20: Odd Min: Movement 1 Even Min: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Pistols, etc. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today. We don’t improve our technique with […]

Wednesday 2.21.18

EMOMx 16: Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20″) Minute 2: 15/12 Calorie Bike Minute 3: 7 Wallballs (20/14) + 7 C2B Pull-ups Minute 4: 15/12 Calorie Row Rx – BB (185/135), Box Jumps (24/20″),Wallballs (20/14) L1 – BB (30% 1RM Deadlift), Box Jumps (24/20″),Wallballs (20/14) L2 – Coaches Choice

Tuesday 2.20.18

3 Rounds: 400 Meter Row 21 Hang Power Cleans (115/80) 18 Reverse Lunges (115/80) 15 Over-the-Bar Burpees Countering yesterday’s interval training, we are looking for a moderate intensity held for a longer duration today. Incorporating reverse lunges today, a stationary reverse lunge where one step is one repetition. These are completed with the bar in […]

Monday 2.19.18

AMRAP 4: 30 Double-unders 15 Power Snatch (75/55) Rest 4:00 AMRAP 4: 30 Double-unders 12 Power Snatch (95/65) Rest 4:00 AMRAP 4: 30 Double-unders 9 Power Snatch (115/80) Rx – See above L1 – Start at 30% of 1RM Snatch and increase 10% each round L2 – Coaches Choice Interval training to start the week. […]

Sunday 2.18.18

AMRAP 12: 30 Double-unders 15 Sit-ups 30 Double-unders 15 Kettlebell Swings (53/35#) Rx – (53/35) L1 – (40/20) L2 – Coaches Choice Great day to train the double-under in manageable sets. In this AMRAP 12, we are looking for consistent sets on the jump rope. Break these up into sets that we can strive to hold […]