December 11, 2021
8am-10am: Open Gym10am: Group WOD Teams of 2 – For time:50 Box Jumps, 24/20 in50 Jumping Pull-ups50 Synchronized Kettlebell Swings, 35 lbs50 Synchronized Walking Lunges50 Push Press, 45 lbs50 Back Extensions50 Partner Wall Balls, 20/14 lbs50 Burpees50 Double Unders (each) Goal: Sub 20 min Complete in teams of 2. All movements that are NOT synchronized […]
December 10, 2021
Part 1Power Clean 1×1 We have a two-part workout today. The first part of today’s session will be finding a heavy Power Clean in 15 minutes taking one set every :90sec or so. Focus on quality reps, good positioning and consistency with your footwork. Stay true to the power position. Part 27 rounds for time […]
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 […]