March 18, 2019 Strength: Back Rack Lunges 3 Rounds of: 15/12 Calorie Row 16 Back Rack Barbell Lunges (Heavy*) (8/8 each leg) *Athlete chooses their own weight(s). *Rest 2:00 between rounds. Metcon: In a 15:00 window: 2 Rounds of: 400m Run (6 Laps of Gym) 25 Box Jump Overs (24″/20″) 20 Front Squats (135/95) Then...Read More
March 16, 2019 REMINDER: CrossFit Class at 9:00am CF Open Heats will start roughly around 10:00am. Please sign up for a heat, warm up, and be ready to go. Partner WOD Pre-St. Patty’s Day WOD 17 Down & Back Runs (Partners alternate) then, 3 Rounds of: 17 Alternating Dumbbell Snatches (50/35) 17 Burpees Over Dumbbell...Read More
March 15, 2019 Strength: Overhead Squat or Deadlift (Athlete Choice) 2 Rounds of: 6 @ 70% 4 @ 75% 2 @ 80% *Rest :90 between Sets and 2:00 between Rounds. *Athlete can choice between to do the Strength of either Overhead Squat or Deadlift depending on how they are feeling from the week. Metcon: (For...Read More
March 14, 2019 Today is HERO WOD Day. Remember to wear your RED, WHITE, and/or BLUE in honor of those who have served for us. Today, we HONOR you Chris Kyle. Metcon: HERO WOD – “Chris Kyle” Individual Version 3 Rounds of: 40 Kettlebell Swings (53/35) 40 Box Jumps (24″/20″) 40 Thrusters (65/45) 40 Elevated...Read More
March 13, 2019 Strength: Hang Power Clean Establish Heavy 5-Rep (15:00) Metcon: “Elizabeth” 21-15-9 reps of: Cleans (135/95) Ring Dips *The Cleans are to be done as both Full Squat Cleans and Power Cleans. See Below. 21’s: 7 Squat Cleans + 7 Power Cleans + 7 Squat Cleans 15’s: 5 Power Cleans + 5 Squat...Read More
March 12, 2019 Gymnastics Conditioning 10 minute Recovery Pace of: Bike, Row, or Ski (Athlete choice) At the 2:00, complete 6-8 Chest-to-Bar Pull ups At the 4:00, complete 8-10 Chest-to-Bar Pull ups At the 6:00, complete 10-12 Chest-to-Bar Pull ups At the 8:00, complete 8-10 Chest-to-Bar Pull ups At the 10:00, complete 6-8 Chest-to-Bar Pull...Read More
