February 14, 2022
Back to Back AMRAP’s: AMRAP 12 min21/17 Calorie Row5 Ring Muscle Up14 Alternating Front Rack Lunge + Step Up (75/55)Immediately Into…AMRAP 12 min21/17 Calorie Row15 Kettlebell Swing (35/26)10 No Push Up Burpee Back to Back AMRAP’s on deck for today! A longer work out today that will take a total of 24 minutes with no […]
February 12, 2022
8am-10am: Open Gym10am: Group WOD Teams of 2 – 2 rounds for time of:5 Deadlifts, 315/225 lbs15 Push-ups45 Double UndersThen –7 Deadlifts, 275/185 lbs10 Ring Push-ups45 Double UndersThen –10 Deadlifts, 225/155 lbs5 Strict Handstand Push-ups45 Double Unders This is two rounds for time. So you go through each triplet then cycle back to the start […]
February 11, 2022
CrossFit Games Open 21.3 – Rx’dFor time:15 Front Squats, 95/65 lbs30 Toes-to-bars15 Thrusters, 95/65 lbs— Rest 1 min —15 Front Squats, 95/65 lbs30 Chest-to-bar Pull-ups15 Thrusters, 95/65 lbs— Rest 1 min —15 Front Squats, 95/65 lbs30 Bar Muscle-ups15 Thrusters, 95/65 lbsTime cap: 15 mins CrossFit Games Open 21.3 – ScaledFor time:15 Front Squats, 65/45 lbs30 […]
February 10, 2022
5 rounds for time of:15 Kettlebell Swings, 70/53 lbs15 Burpees Goal: Sub 10 mins Today’s workout is for time and is going to be our shorter workout for the week! We have done this workout before so if you’ve been around for awhile chances are that you have done it. This is a sneaky and […]
February 9, 2022
Wendler Back Squat Back Squat 1×5 at 65% 1RMBack Squat 1×5 at 75% 1RMBack Squat 1×5+ at 85% 1RM Week 7!! Reminder that these percentages are based off of 90% of your max with an additional 10 lb increase from week 4! So a total of 20lbs from the start of the cycle. Weights increasing […]
February 8, 2022
5 rounds for time of:Run, 400 mRow, 500/400 mGoal: Sub 24 mins Nothing like a raw conditioning day! The idea is to have a consistent pace on both the run and the row. We each have a preference on one of the two movements, the key is going to be able to find a sustained […]
