August 8, 2018 Strength: Bench Press 2 x 8 2 x 6 2 x 4 *Use progressive loading on the 8-6-4 sets. Reps should be completed unbroken. *Complete 10 Single Arm Dumbbell Bent Over Rows after each set. Metcon: Every 3:00 x 5 Rounds 400m Run 12 Toes-to-Bar GYMNASTICS CLASS at 5:30pm Come get Gym-Nasty...Read More
August 7, 2018 Gymnastic Skill: Rebounding Box Jumps 3 x 12-15 *Goal here is the get from box-to-ground back to box as quick as possible. You can fall from box or step, but try to explode back to box once both feet are on the ground. Scale height of box or jumping platform to be...Read More
August 6, 2018 Strength: Overhead Squat 5-5-3-3-1-1 *Start around 65-70% and build to a Heavy Single. Use this as a guide to determine where you are right now so we can use these new numbers as we move forward. Metcon: “Maddog” 12 minute AMRAP 2 Power Snatch (135/95) 4 Overhead Squats (135/95) 16/12 Calorie Row...Read More
August 3, 2018 The Votes are in and here is your Friday Games Week Workout! 2016 CrossFit Games “The Separator” (For time) 12 Handstand Push ups 15 Back Squats (225/165) 20 Burpees 9 Handstand Push ups 18 Front Squats (205/145) 20 Burpees 6 Handstand Push ups 21 Overhead Squats (135/95) 20 Burpees *22 min cap...Read More
August 2, 2018 2014 CrossFit Games “Muscle up Biathlon” (For time) 400m Run 15 Muscle ups 400m Run 12 Muscle ups 400m Run 9 Muscle ups *There is a 200m Penalty Run every time the athlete breaks on the muscle ups. *18 min cap *Workout is slightly modified from original version which is 18-15-12 reps. ...Read More
