One of the most amazing things about Crossfit is that the program is infinitely scaleable! What exactly does that mean and how does it pertain to you? The scaleability of each movement allows both a world class athlete and a young mother of two to do the very same workout yet still get the same […]
Floater AMRAP:20 250m Row 200m Run 20 Calorie Bike 20 Burpees to Target
In-House Throwdown TODAY – All Classes Cancelled! Just a reminder that all regularly scheduled classes are CANCELLED today for the In-House Throwdown! Even if you are not competing, we hope you can make it to cheer on your WOD buddies and have some fun. A schedule of events is below: Athlete Check-in: 8AM – 8:30AM […]
Warm Up 25/20 Calorie Ski Erg Then 2 Rounds 10 Strict Toes To Bar 10 Kneeling Jump Squats (jump to plates if able) 5 Wall Climbs with 10 Shoulder taps on each side facing the wall Skill/Conditioning 10 Minute AMRAP 15/10 Calorie Assault Bike 50 ft Handstand Walk Strength Deadlift 2-2-2-2-2 WOD 30 Toes to […]
3 Rounds 2 Minutes Bike for Cals @ 70% 2 Minutes Thoracic Spine Roll 2 Minutes Couch Stretch (Left) 2 Minutes Couch Stretch (Right)
Warm-up 8:00 AMRAP (For Quality, add weight if able each round) 250M Row 6 Muscle Snatch 6 Sotts Press 6 Tall Snatch Oly EMOM15 Snatch Mins 1-5 3 Position Snatch @75% Minutes 6-10 2 Position Snatch @80-85% Minutes 11-15 Snatch from floor 85-90% Strength Back Squat 2-2-2-1-1-1 WOD 1000m Row* 50 Wallballs 30 Muscle-ups 50 […]
Warm Up 2 Rounds 200M Run 10 Overhead Squat 10 Lat Pull Down with PVC and Band 10 KB Halo 10 Kip Swings with Lacrosse ball in between feet Benchmark WOD “Nancy” 5 Rounds 400m Run 15 Overhead Squats (95,65) WOD 2 For Time 5 Rounds 3 Strict Presses 4 Push-presses 5 Push-jerks – Pick […]
Warm Up 10:00 EMOM ODD- 30 Heavy Rope Dubs Even- 20 Handstand Shoulder Taps/ Adv Freestanding 4×5 Single Leg Box Squat (Standing on top of box with inside of foot lined up with the edge of the box. Whole Foot stays on the box freestanding leg taps the ground with no bounce) Strength Internal Comp […]
Strength Power Snatch 3-3-3-3-3 WOD 21-15-9 Back Squat (155,105) Chest to Bar Pull-up Level 3- 135,95 Level 2- 115,75 Level 1-95,45 Free Endurance Class @ 10:00am Coach Sebastian’s classes will focus on CrossFit endurance / V02 max training capacities as well as running / movement efficiency. These workouts are designed to enhance your training, not […]
Floater AMRAP: 10 3 Squat Clean Thrusters 3 Bar Muscle Ups 6 Squat Clean Thrusters 6 Bar Muscle Ups 9,9,12,12,15,15….