February 9, 2017 Metcon: 4 Rounds for time of: 15 Burpees to 6″ 15 Toes-to-Bar 15 Handstand Push ups 15 Calories on Assault Bike or Ski Erg (switch each Rnd) Mobility: Spend 10 minutes working on some issue spots Core/Midline: Tabata: (12 total intervals of :20/:10) Abmat Sit ups & Mountain Climbers *Alternate back and...Read More
February 7, 2017 Strength: A. Front Rack Lunges: 4×8 (2:1) (prog. loading) *Try to Repeat or beat your weights from Week #2 B. Clean Grip Deadlifts: 6×3 (prog. loading) *Try to Repeat or beat your weights from Week #3 Metcon: CrossFit Open WOD 12.2 10 minute AMRAP 30 Snatches @ 75lb/45lb 30 Snatches @ 135lb/75lb...Read More
February 6, 2017 Strength: Week #6 A. Pause Thruster: 6×3 (prog. loading) *Rest 1 second in the bottom of each rep before coming up. B. Behind-the-Neck Push Press: 4×8 (prog. loading if possible) Metcon: (For time) 21 Thrusters (95lb/65lb) 5 Rope Climbs (15′) 15 Thrusters 3 Rope Climbs 9 Thrusters 1 Rope ClimbRead More
February 4, 2017 ANNOUNCEMENT: Due to not enough sign ups, The Self Defense Class that was scheduled for 11:00am has been CANCELLED for today. Team WOD – “Super Bowl Sunday” Teams of 3 complete the following workouts to earn points. Entire workout must be completed to receive the valued points; partial points will not be...Read More
February 3, 2017 Strength: A. Hang Clean: 5×5 (prog. loading) *These can be Power or Squat. B. Sumo-Deadlift High Pull: 3×10 (prog. loading) *Focus on hitting Full Extension for the SDHP. Don’t just use all arms, start from the legs and extend aggressively through the hips. Metcon: Four, 3:00 Rounds of: 500m Row AMRAP Power...Read More
