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Strength:
Power Clean
8-6-4-8-6-4
CrossFit Benchmark Open 19.5:
33-27-21-15-9
Thruster (95/65)
Chest to Bar Pull up
WOD: Friday, January 20, 2023: Power Clean & CrossFit Open 19.5 Read More »
Strength:
Deadlift
6,6,6,6
Building to a Moderately Heavy Load
Workout:
5 cycles of 2:00 of work with :60 Rest between:
10 Handstand Push Up
5 Deadlifts (315/205) (225/155)
Max Calories on Any Machine for remainder of 2:00.
Rest :60
WOD: Wednesday, January 18, 2023: Deadlifts, Handstand Push Ups Read More »
Strength:
Front Squat
Build to a Moderate Set of 5 over 15:00.
WORKOUT:
6:00 AMRAP:
3-6-9-…
Front Squats
Toes to Bar
Rest 2:00
For Time:
20 Front Squat
15 Toes to Bar
10 Front Squat
5 Toes to Bar
WOD: January 17, 2023: Front Squats Read More »
Strength: Deadlift
8, 8, 8, 8
Build to a moderate load.
CrossFit Games Open WOD 16.4/17.4
AMRAP 13:00
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Row Calories
55 Handstand Push Up
WOD: Saturday, January 14, 2023: Open 16.4 Read More »
Strength:
5 Sets of 1 Deadlift + 1 Hang Power Clean + 2 Shoulder to Overhead
Start Light & build to a moderate load.
rest as needed.
Workout:
3 Sets of 4:00 AMRAP:
2-4-6-8-10-12-14-16
Hang Power Clean (95/65)
Box Jumps (24/20)
REST :90 Between sets.
Finisher:
3 Sets of:
30 DB Crush Curl
10/10 Around the Worlds
:60 Plate Gun Hold
WOD: Friday, January 13, 2023: Clean & Press, Box Jump Read More »
Strength:
Hang Power Snatch
10-8-6-10-8-6
Building from first waive to second wave.
Metcon:
2:00 AMRAP Repeats x 5
3 Hang Power Snatch + 7 Up down over Bar + 21 Double Unders
Rest :60 between each AMRAP, picking up where you left off.
WOD: Tuesday, January 10, 2023: Hang Power Snatch, Double Unders Read More »
Skill Practice:
Ring Muscle Ups &/or Pull Ups
we will spend about 10:00 working on these skills.
Workout:
For Time:
50-40-30-20-10
Cal on bike/row
10-20-30-40-50
Sit Ups
5-5-5-5-5
Ring Muscle Ups**
* Run distance: 800-600-400-200-100
** 12 reps of Pull Ups
Back Squat
Every 3:00, perform 5 back squats, building to a moderate load.
Focus is on mechanics & creating torque.
Workout:
4 Rounds for Time:
6 Dbl KB Front Squat (53/35)(35/26)
8 Alternating Front Rack Lunges
25/20 Cal. Row
WOD: Monday, Jan. 9, 2023: Back Squat Read More »
Intensity is relative to the individual. Well, what does that mean? It means finding the right movement/weight/distance/reps so that you get the intended stimulus for
What does relative intensity mean??? Read More »
Teams of 2:
2 rounds for time:
20 Ring Muscle Up/Burpee Chest to Bar Pull UP
40 Power Clean (155/105)(115/75)
60 Box Jumps (24/20″)
80/65 Calorie Row
Partner 1 works while Partner 2 rests. Split work as needed and in orders as written.
WOD: Saturday, December 17, 2022: Partner Workout Pull Ups, Box Jumps, Row, Power Cleans Read More »
