February 25, 2017 REMINDER: There is ONLY an 8:00am WOD. Open Heats start at 10:00am. Please make sure you sign up for a time slot and be ready to go. Metcon: (For time) 3 Rounds of: 25 Calorie Row 25 Box Jump Overs (20″) 2 Rounds of: 20 Kettlebell Swings (53lb/35lb) 20 GHD Sit ups...Read More
February 24, 2017 Strength: A. Snatch: 4×2 (prog. loading) B. Clean & Jerk: 4×2 (prog. loading) *The Snatches and Clean & Jerks are Squats (or at least preferred to be squats). They DO NOT have to be touch & go, so you can drop from the top and reset for you second rep. Metcon: 11...Read More
February 22, 2017 Metcon: CrossFit Open WOD 11.5 20 minute AMRAP 5 Power Cleans (145lb/100lb) 10 Toes-to-Bar 15 Wall Balls (20lb/14lb) Gymnastic Skills: Kipping and Butterfly Pull up *We will be working on these two movements and the progressions that go along with them. For those that already have these movements, work on honing-in on...Read More
February 21, 2017 Strength: A. Front Squat: 3×5 (prog. loading) B. Snatch Grip Deadlift: 4×5 (prog. loading) Metcon: 9 min AMRAP 3 Muscle ups (Scaled: 3:1 Ring Dips) 6 Front Squats (155lb/105lb) 9 Box Jumps (24″/20″) *Front Squats are from the floor. Accessory Conditioning: *If you didn’t do this yesterday, complete today. Rowing: 6 x...Read More
February 20, 2017 Happy President’s Day. Strength: Week #8 (Last week of cycle) A. Push Jerks: 5-3-1-3-5 B. Bench Press: 5-3-1-3-5 *Try to establish a heavy set of 5, 3, and a single for each of these movements, then try and hit the 3 and 5 again. Take you time, focus, and lift heavy! Metcon:...Read More
