STRENGTH / SKILL-WORK: Shoulder Press (8-8 / 5-5-5-5 / 5) BB-50% / 65-75-85-85% / 65% WOD METCON (No Measure) 3 Rounds of: [any order, choose your weights] 15 to 20 GHD Hip Ext. 8 DB Lat pull-overs 8 Wt’d Pistols (to a box as needed) 8 KB Top-Down Flyes ELEMENTS METCON (AMRAP – Rounds and Reps) 15:00 AMRAP 5 Leg Lifts 5 Curl-up …

Continue

  Specialty Classes Today Yoga – 11:00am – 12:00pm Strength / Skillwork None today. Two WODs instead. WOD 12:00 AMRAP 36 Double-Unders 24 Sit-ups to a press with KB 15/10# 12 Burpee Box Jump overs 24/20″ Rx – Can do 100 singles instead. Rx+ – Must do D/Us and KB 25/15# Those with back issues, don’t do sit-ups to a …

Continue

Specialty Classes Yoga – 10:30am – 11:30am Strength / Skillwork Deadlift 10-8-8-5-5-5-5 BB-50-65-85-85-85-85 WOD 10:00 AMRAP 10 HSPUs [Strict] 15 DB Ft. Rack Walking Lunges 30/20s [50/35s] Elements 20:00 AMRAP 10 Cal. Bike 10 Shoulder Push-ups [HSPUs] 20 Walking Lunges 15/10 KBs [25/20 KBs] Elements will only do 1-2 of the sets of 5 on the Deadlifts.

Warm-up In lieu of a regular warm-up today, start with Dolores. Then immediately do 12.1. Then rest 1 minute and do the FTX mini. “Dolores” Do 150 burpees for time “12.1” 7:00 AMRAP of burpees to a 6″ target FTX mini – 1 min. of burpees onto a 25# plate Strength / Skillwork Back Squat 10-8-8-5-5-5-5 BB-50-65-85-85-85-85 WOD 15:00 AMRAP …

Continue

Strength / Skillwork Back Squat (8-8 / 3-3-3-3 / 3-3) BB – 50% / 65-75-85-90% / 65-65% WOD Metcon (Time) 5 rounds for time of: 400m Run 21 Deadlifts 135/95# [185/135#] Rx+ – [ ] Elements Metcon (Time) 4 rounds for time of: 400m Run And 1 of the following after each run. Rotate through them as desired: – 21 KB Deadlifts 70/55# …

Continue

Strength / Skillwork We will have a longer warm-up and spend time on reviewing basics of a MBSC. We will split into class into 2 groups if necessary. 1 rows while the other does MBSCs. 1000m Row (Time) Max Effort 1000m Row WOD Metcon (Time) 3 Rounds For time: 28 MBSC 20/14# 14 push jerks 105/75# [135/95#]Rx+ = [ ] Really focus …

Continue

Strength / Skillwork Warm-up needs to be in 10 min. or less today to give 20 minutes for Deadlift and 25 minutes for WOD. Deadlift (8-8 / 3-3-3-3 / 3-3) BB – 50% / 65-75-85-90% / 65-65% WOD Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters, 115# 6 Rope Climbs, 15′ …

Continue

Strength / Skillwork Bench Press 8-8 / 3-3-3-3 / 3-3 BB – 50% / 65-75-85-90% / 65-65% WOD 3 rounds for reps of all of the following: One minute of 95/65# [135/95#] back squats Rest one minute One minute of pull-ups [C2B] Rest one minute One minute of 95/65# [135/95#] power cleans Rest one minute Record all 3:00 of back …

Continue

Strength / Skillwork Hang Power Snatch 8-8 / 3-3-3-3 / 3-3 BB – 50% / 65-75-85-90% / 65-65% The WOD today was specifically chosen for two reasons: 1) To give plenty of time to really work on developing the technique on the Snatch. 2) It is a good short intense WOD. WOD 5:00 AMRAP 20 KBS 55/35# [70/55#] 10 HSPUs …

Continue

The CrossFit Open The 2019 CrossFit Open ends this Monday, March 25, 2019. We have enjoyed doing the Open together. This is the final week for your chance to dress-up according to this week’s theme and take part in the fun! As in the past 4 weeks, our focus this Friday and Saturday will the the Open. The Open WODs, with scaled …

Continue