December 9, 2021
For time:20 Thrusters, 115/75 lbs40/32 Echo Bike Calories20 Thrusters, 115/75 lbs Goal: Sub 8 min The Echo Burner is from the Rogue Invitational this year. The thruster weight should be something you can do in no more than 2-3 sets. Push the pace here and choose a calorie count that takes no more than 2:30-3 […]
December 8, 2021
AMRAP 15 mins of:10 Pull-ups10 Burpees10 Kettlebell Swings, 53/35 lbs Goal: 5+ Rounds A fun and classic AMRAP today! This is a simple work out with a reasonable reps ranges which means there should be a quick cycle time and movement from exercise to exercise. Adjust reps as necessary to maintain this stimulus. The pull […]
December 7, 2021
Heavy Day! Hang Snatch3-3-3-3-3 Use the heaviest weight you can for each set. The heavy day this week is going to involve some snatching! This is intended to have you receiving the bar in a squat. If you struggle to receive the bar in a squat you can receive in a power position and ride […]
December 6, 2021
“Barbara Ann”5 rounds, each for time, of:20 HSPU30 Deadlifts (135/95)40 Sit-ups50 DUsRest precisely 3 minutes between roundsGoal: Sub 4:30 per roundCap: 35 Minutes Tackling one of the newly released CrossFit female benchmark workouts. Reduce the reps and loading so you can complete each movement either unbroken or in no more than 2-3 sets. Each round […]
December 4, 2021
8am-10am: Open Gym10am: Group WOD Every 1 min for 21 mins, alternating between:Min 1: 20/17 Bike CaloriesMin 2: 20 Push-upsMin 3: 2 Rope Climbs Complete in teams of 3. Partners Rotate through exercises. If you don’t complete the specified work within the minute each missed rep counts as a caloire you complete as a team […]
December 3, 2021
Part 12 Hang Squat Cleans + 1 Split Jerks1-1-1-1-1 Part 1 today will have you building to a heavy complex of 2 hang squat cleans and 1 split jerk. We will take 1 set every 3 minutes and ideally building in weight so long that you are moving well and feeling good. The idea behind […]
