March 7, 2022
For time:3 rounds of:20 Wall Balls, 20/14 lbs20 Kettlebell Swings, 70/53 lbs— Rest 2 mins —3 rounds of:25/20 Bike Calories10 Burpee Pull-upsGoal: Sub 8 min for each An interval-style workout today! This workout is two back-to-back couplets with a 2-min rest between. The first couplet has your athletes working back and forth between a wall […]
March 5, 2022
8am-10am: Open Gym10am: Group WOD In teams of 2, complete:AMRAP 20 minutes:100′ Sled Drag (moderate)100m Farmers Carry (53’s/35’s)100′ Dball Bearhug Carry (100/70)Calorie Bike While partner 1 completes 1 round of sled, farmers carry and bearhug carry, partner 2 is accumulating as many calories as possible on the bike. Switch after each round. Score is total […]
March 4, 2022
CrossFit Games Open 22.2 – Rx’d1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:Deadlift, 225/155 lbsBar Facing BurpeeTime cap: 10 mins CrossFit Games Open 22.2 – Scaled1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:Deadlift, 135/95 lbsBar Facing Burpee*Time cap: 10 mins*Stepping over the bar is allowed. Crossfit open workout 22.2 has been announced and it looks like we will be doing a […]
March 3, 2022
Complete as many rounds as possible in 20 mins of:400m Run3 Hang Squat Cleans, 225/155 lbsBike 7503 Rope ClimbsGoal: 3+ Rounds This workout is a great chance to work on conditioning, some heavy lifting, and easily control the volume if needed. The run should be a steady and strong pace but allow you to get […]
March 2, 2022
For time:3-6-9-12-15-18-21-24-27 reps of:Box Jump Over. 24/20 inKettlebell Swing, 70/53 lbs Every 1 min complete:5 Push-ups Goal: Sub 18 min Ahh, the good ol’ ascending ladder! Notice you will be doing 5 push-ups at the top of each minute except for the first minute. For the first minute, work to get a handful of reps […]
March 1, 2022
EMOM X 12 mins, alternating between:21/17 Row Calories15 Front Squats, 115/75 lbs9 Bar Muscle-ups A fun EMOM today! This workout starts with calories on the rower. 21/17 calories are no joke to finish inside of the minute. Adjust accordingly so that you have at least :10-:15sec to rest and transition to the next movement. The […]