January 11, 2022
For time:50 Manmakers, 50/35 lbsGoal: Sub 18 min 1 Rep:Renegade RowPush UpSquat CleanShoulder to OverheadOverhead Lunge Right and Left Oh it’s back! We did this work out last fall. This is going to be a grind of a workout and it’s important that you choose an appropriate weight. The key to this workout will be […]
January 10, 2022
Part 11 Hang Power Snatch + 2 Squat Snatches -Build to a heavy complex within 10 minutes-Take 1 set every 2 minutes Part 1 today has you building to a heavy complex of 1 hang power snatch + 2 squat snatch. You will have 10-minutes to work up in weight and the goal for this […]
January 8, 2022
8am-10am: Open Gym10am: Group WOD Teams of 2:150 Partner Wall Balls, 20/14 lbs100 Kettlebell Swings (each), 53/35 lbs75 Synchronized Burpee Over KettlebellsGoal: Sub 15 minNote: Accumulate in any order This is going to be a fun partner workout with some fun added twists. Athletes will work together in groups of 2 to get the work […]
January 7, 2022
Business as usual… CrossFit Games Open 13.4As many reps as possible in 7 mins of:3 Clean & Jerks, 135/95 lbs3 Toes-to-bars6 Clean & Jerks, 135/95 lbs6 Toes-to-bars9 Clean & Jerks, 135/95 lbs9 Toes-to-bars…Continue adding 3 reps each round to each movement until time expires. Goal: Just get it done| A classic benchmark and our faster […]
January 6, 2022
Wendler Back Squat – Week 2 Back Squat 1×3 at 70% 1RMBack Squat 1×3 at 80% 1RMBack Squat 1×1+ at 90% 1RM Week 2!! A reminder that these percentages are based on 90% of your 1 rep max! This week we will be working in reps of 3. The last set will have you working […]
January 5, 2022
Each for time:Row: 5x 750 mRest the time it takes to row 750mGoal: Consistency Across All Sets We have some longer row intervals on deck for today. This is by far one of the best ways to work pacing and build fitness. The goal for these intervals is to work consistently across all sets and […]
