February 8, 2018 Strength: Clean & Jerk Build to a Heavy Clean & Jerk *If things are feeling GOOD, go for a New PR! Metcon: (For time) 1000m Row 100 Double Unders 1000m Row Core/Midline Accessory: 2 Rounds (Not for time) :30 Weighted* Side Plank – Right :30 Weighted Side Plank – Left 20 Abmat...Read More
February 7, 2018 Strength: Push Press 2 x 3 @ 70% 2 x 2 @ 80% 3 x 1 @ 90% Metcon: 16 minute AMRAP 10 Axle Bar Shoulder to Overhead (95/65) 20ft Waiters Walk KB Lunges – R (53/35) 10 Burpees Over Kettlebell 20ft Waiters Walk KB Lunges – L COMPETITIVE CROSSFIT CLASS –...Read More
February 6, 2018 Strength: Deadlifts 2 x 3 @ 70% 2 x 2 @ 80% 3 x 1 @ 90% *Be sure to keep GOOD Form with these Deadlifts even as the load increases. Gymnastics Conditioning: 10 minute EMOM 3 Muscle ups *Ring Muscle ups are preferred, but if unable to do Ring Muscle ups,...Read More
February 5, 2018 Week #6: Open Prep Strength & Conditioning Program This is the last full volume week before we start a gradual deload into the first week of the CrossFit Open. This will still feel like a difficult week, especially with the strength work. Instead of continuing the AMRAP for the Strength, we are...Read More
February 3, 2018 Partner WOD Teams of 2, complete the following: “Mullins-Geyer-Hatt” In recognition of Rita Mullins, Jason Geyer, and Trint Hatt who all celebrated birthdays this week. A. 10 minute AMRAP 50ft Handstand Walk (Scale = 3 Wall Walks) 50ft Sled Drag (start at 70/50, add 45/25 after each Rnd) *Partners must each complete...Read More
February 2, 2018 Strength (Gymnastics): 12 minute EMOM Odd: 5-8 Strict Pull ups Even: 20-40 Double Unders Metcon: 6 Rounds of: 500m Row *Rest 2-3 mins between rounds. Push Hard on these Rows, but at the same time, try to be consistent with your times. Accessory: If time allowsRead More
