February 11, 2018 Rest Day. Get out of the gym and do something NEW or something you haven’t done in awhile.Read More

February 10, 2018 Team WOD In teams of 3, complete the following: “Waddell” 29 minute AMRAP 120/100 Calorie Bike *1 person holds a handstand hold, 1 person on bike, 1 person resting: switch when handstand falls. 75 Power Snatch (95/65) 10 Rope Climbs (15′) 120/100 Calorie Row *1 person holds a wall sit, 1 person...Read More

February 9, 2018 Strength (Gymnastics): 5 Rounds of: 6 Strict Chest-to-Bar Pull ups (Scale = 6 Strict Pull ups) 6 Chest-to-Bar Pull ups (Scale = 6 Ring Rows) 6 Kipping Pull ups (Scale = 6 Banded Pull ups) *Rest 1:00 after each round. Metcon: (For time) “Karen” 150 Wall Balls (20/14)Read More

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