March 13, 2021
8am-10am: Open Gym10am: Group WOD In 5 mins do:Run, 800 mmax reps in remaining time Dball Over Shoulder (100/70)— Rest 1:30 —In 4 mins do:Run, 600 mmax reps in remaining time Box Jump Overs, 24/20 in— Rest 1:30 —In 3 mins do:Run, 400 mmax reps in remaining time Burpees Goal: Have 1 min or more […]
March 12, 2021
CrossFit Games Open 21.1 – RxFor time:1 Wall Walk10 Double Unders3 Wall Walks30 Double Unders6 Wall Walks60 Double Unders9 Wall Walks90 Double Unders15 Wall Walks150 Double Unders21 Wall Walks210 Double UndersTime cap: 15 mins CrossFit Games Open 21.1 – ScaledFor time:1 Scaled Wall Walk10 Single Unders3 Scaled Wall Walks30 Single Unders6 Scaled Wall Walks60 Single […]
March 11, 2021
With a Partner, for time:500 Bike Calories Yep, that’s 500 calories you see! This is a you go, I go effort breaking the reps any way you like! Post Work 1x:2min per side Pigeon Stretch1min per side Thread the Needle
March 10, 2021
Snatch 3-3-2-2-1 Use the heaviest weight you can for each set.Rest as needed between sets. Our heavy day today includes the snatch! Today’s focus will be the goal of perfect reps throughout and avoiding any failed sets if possible. The variation of the snatch can be either power or squat. For today we want you […]
March 9, 2021
Every 1 min for 12 mins, alternating between:Min 1: 10 Dumbbell Thrusters, 50/35 lbsMin 2: 10 Kettlebell Swings, 70/53 lbs Hitting up some weightlifting movements today back to back. The dumbbell thruster is an interesting one since they can be tough with controlling the weight but they also provide more opportunity to catch your breath […]
March 8, 2021
Clean & Jerk 1 Rep Max Find your 1RM for the day in 20 mins. Today we get the chance to test things out and see what kind of result we had from the past 9 weeks. Don’t feel stressed, simply be confident and focus on the few things the help you to lift well! […]