March 31, 2021

5 rounds for quality of:Row, 500 m10 Burpee Over Rowers5 Strict Pull-ups10 Z Press, pick load This is NOT for time and should be performed at an RPE of 6-7 out of 10. Again, 60-70% or so to keep the theme of recovery going. Try to find a steady pace on the rower and establish […]

March 30, 2021

Deload Week!Reminder that these are valuable periods of training to help you reset and have some lower intensity work that focuses on recovery. It allows us to have more consistent and productive training during the rest of our training. Flow/Build-the-Base AMRAP 40 Minutes:Monostructural Cardio, 5 mins3 rounds of:Walking Lunge, 50 ft15 Plate Ground-to-Overheads, 45/35 lbs10 […]

March 30, 2021

Deload Week! Every 1 min for 10 mins:2 Temp Back Squats (:03 down, fast up) Use 50% of your 1RM We are starting our deload week off with a heavy day! We have tempo back squats at 50% of your 1RM and are focusing on bar speed today and not loading. This will serve a […]

March 27, 2021

8am-10am: Open Gym10am: Group WODEvery 1 min for 9 mins, alternating between:12 Deadlifts, 225/155 lbs + 30 Double Unders6 Hang Power Cleans, 225/155 lbs + 30 Double Unders3 Push Jerks, 225/155 lbs + 30 Double Unders Shorter time domain today and some heavier loading. You will have to hustle a bit with the barbell movements […]

March 26, 2021

CrossFit Games Open 21.3 – Rx’d For time:15 Front Squats, 95/65 lbs30 Toes-to-bars15 Thrusters, 95/65 lbsRest 1 min15 Front Squats, 95/65 lbs30 Chest-to-bar Pull-ups15 Thrusters, 95/65 lbsRest 1 min15 Front Squats, 95/65 lbs30 Bar Muscle-ups15 Thrusters, 95/65 lbs Time cap: 15 mins CrossFit Games Open 21.4Deadlift + Clean + Hang Clean + Jerk Immediately following […]

March 25, 2021

Grunt Work! In Teams of 3, complete 5 Rounds each of: Partner 1: 30 DU’s7 Dball Over Shoulder50′ Dball Bearhug Carry50′ Sled Drag (heavy, but unbroken)Partner 2:RowPartner 3:Rest Goal: Sub 28 minutes Grunt style work today! The work under “Partner 1” determines your rotation. Each team member will complete 5 rounds of the DU’s/Dball/Sled. Dball […]