March 15, 2022
Deload week continues…Every 4 mins for 20 mins do:12/10 Row Calories9 Deadlifts, 155/105 lbs6 Hang Power Cleans, 155/105 lbs3 Push Jerks, 155/105 lbs10 Hollow Body Floor Press, 35/25 lbs Goal: Complete at an RPE of 6-7 (roughly 70%) Take note of the RPE that we suggest for this workout. It is roughly 60-70% of your […]
March 14, 2022
Deload Week!!This is the start of our deload week. The overall goal behind this week is to have you taking some time to back off the intensity and volume to help aid in overall recovery. This is also a great time to slow things down and focus on quality movement, position, and a full range […]
March 12, 2022
8am-10am: Open Gym10am: Group WOD 5 rounds for time of:50 Box Step-ups, 24/20 in25 AbMat Sit-ups10 Dball Ground-to-Over Shoulders, 100/70 lbs5 Dball Hug Squats, 100/70 lbs This workout has you starting with bodyweight box step-ups. Alternate legs until you accumulate a total of 50 reps. The sit-ups are standard ab mat sit-ups. Be sure you […]
March 11, 2022
CrossFit Games Open 22.3 – RxFor time:21 Pull-ups42 Double Unders21 Thrusters, 95/65 lbs18 Chest-to-bar Pull-ups36 Double Unders18 Thrusters, 115/75 lbs15 Bar Muscle-ups30 Double Unders15 Thrusters, 135/85 lbsTime cap: 12 mins CrossFit Games Open 22.3 – ScaledFor time:21 Jumping Pull-ups42 Single Unders21 Thrusters, 65/45 lbs18 Pull-ups36 Single Unders18 Thrusters, 85/55 lbs15 Chest-to-bar Pull-ups30 Single Unders15 Thrusters, […]
March 10, 2022
As many reps as possible in 20 mins of:Row Calorie, 10 minsRest 3 minsBike Erg Calorie, 10 mins Complete as:Row Calories- 40 secs moderate-hard / 20 secs easy–Rest 3 mins–Bike Erg Calories- 40 secs moderate-hard / 20 secs easy Today we have you working back and forth between two different modalities. You will work at […]
March 9, 2022
For time:5 Bench Press, 225/155 lbsRow, 500/400 m4 Bench Press, 225/155 lbsRow, 500/400 m3 Bench Press, 225/155 lbsRow, 500/400 m2 Bench Press, 225/155 lbsRow, 500/400 m1 Bench Press, 225/155 lbsRow, 500/400 mGoal: Sub 14 min A fun for time workout today that will get you breathing hard and lifting heavy! We have a descending rep […]
