Warm-up 20 Calorie Bike 60 Double Unders 20 Calorie Bike Oly EMOM15 Minute 1- High Hang Minute 2- Mid Hang Full Stall MInute 3- Floor Strength Back Squat 2-2-2-2 WOD 90 double-unders 9 muscle-ups 9 squat clean thrusters, 65,45 dumbbells 80 double-unders 8 muscle-ups 8 squat clean thrusters, 65,45 dumbbells 70 double-unders 7 muscle-ups 7 […]
Warm-up 800m Run Athletes choice Partner Skill WOD Max handstand Distance in 2 Minutes Max Legless Rope Climbs in 2 min Max Weighted Pistols in 2 Mins (1.5,1) Max Strict Pull-ups in 2 Minutes *Girl/guy Teams. 1 person works at at time. Practice transitioning. Record distance and reps WOD 800m Sprint 30 Clean and Jerk […]
Friday Night Lights – Powered by Reebok! Save the Date: Friday, February 26th, 4-8pm Can you believe the 2016 CrossFit Open is almost here?! Whether this is your first Open or your sixth, this is one of the most exciting times of the year in the CrossFit community. For five weeks in a row, CrossFitters […]
Warm-up 3 Minutes max Double Unders Then 10 Minutes warming up C&J with frequent mobilization Strength Every 2 Minutes for 16 Minutes 3 Clean and Jerks -Should be full squat and split jerk *Warm up HSPUs WOD 12 Minute Ascending AMRAP 2 Hang Power Clean (185,125) 2 Strict Handstand Push-ups 10 Double Unders 4 Hang […]
Warm-up 50 Calorie Row 25 Barbell Front Squats 20 Barbell Push Press 15 Barbell Thrusters Gymnastics Test 1. Max Unbroken Toes to Bar 2. Max Unbroken Handstand Walk Strength 1. Front Squat 5-5-5-5 2. Push-press 3-3-3-3 3. Thruster 1-1-1 WOD 15-12-9 Muscle-up Wallballs x2 (30,20) Row for Cals x3 Regional- 10-8-6 MUPs Open- 5-3-1 Muscle-ups
Warm-up 3 Minute of Assault Bike 2 Minutes of Dynamics (1 min Mountain Climbers/1 Minute Burps) 1 Minute Good mornings Oly Power Snatch 2-2-2-2-2 – You can drop and reset. No more than 20 seconds between reps Strength Overhead Squat 3-3-3-3 WOD 1 For Time 40 Calorie Assault Bike 40 Burpees to Target 40 Deadlifts […]
WOD 1 Partner Amanda 9-9-7-7-5-5 Muscle-ups Snatches (135,95) As soon as the last snatch is completed: 50 Cal Airdyne as a team -Scale muscle-ups appropriately if you think you will be doing 1 at time Rest Approximately 10 Minutes WOD 2 Teams of 4 Stadium Style 50 ft Handstand Walk 15 DB Squat Clean Thruster(50,30) […]
Warm-up With general classes Open WOD 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps […]
