January 13, 2021
Front Squat3-3-3-3-3 Week 2 of front squats. Lowering the reps to sets of 3 so we should see weight go up from last week. We aren’t worried about any PRs but simply moving heavy weight for challenging sets across all work sets. Goal is no failed lifts. Adjust loading as necessary to accomplish this which […]
January 12, 2021
Build-the-Base Every 1 min for 30 mins, alternating between:Min 1: 15/13 Row CaloriesMin 2: 10 Burpee Box Jumps, 20 inMin 3: 50 Double Unders (50 singles)Min 4: 15/13 Row CaloriesMin 5: 10x 2 Squat + 1 Pull-upMin 6: 100 Single Unders Building the Base! This is our longer workout for the week and the focus […]
January 11, 2021
Pause Clean & Jerk 3-3-3-3 Use the heaviest weight you can for each set.Rest as needed between sets. Use the build up method. Find your heaviest perfect set of 3 and make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). […]
January 9, 2021
8am-10am: Open Gym10am: Group WOD For time:10 Push Press, 155/105 lbs10 Strict Pull-ups400m Run14 Push Press, 155/105 lbs14 Strict Pull-ups400m Run18 Push Press, 155/105 lbs18 Strict Pull-ups400m RunGoal: sub 15 mins Ascending reps always seems to be a bit different. The push press is on the heavier side for this amount of reps which should […]
January 8, 2021
CrossFit Games Open 14.4AMRAP 14 mins of:60 Row Calories50 Toes-to-bars40 Wall Balls, 20/14 lbs, 10/9 ft30 Cleans, 135/95 lbs20 Muscle-ups Simple chipper that has some challenging elements regardless of what kind of athlete we are. Row should be strong and steady but allow you to get to work right away on the toes-to-bar. Many will […]
January 7, 2021
Grunt Work Thursday! 800m Sled Drag (moderate)Then – 3 Rounds:30′ DB Bear Crawl (50/35)20 Weighted Abmat Sit-ups20 Russian TwistsThen – 1 Mile Run Goal= Get it done The weight on the sled should allow you to keep a quick march the entire time. The 3 rounder is going to be great midline work. Remember on […]