Gymnastics: In 10min: A) 4x4ea a1. Pseudo-Planche Push-up a2. Pull Up to Lever then Balance Hold “Gunslinger II” 5 Rounds AQAP of: 10ea 1 Arm KB Snatch 16/24kg 100m 1-Arm Farmer Carry 10ea 1 Arm KB Clean 16/24kg 20rep Double Unders (1-3x High Jump Single Unders) 100m 1-Arm Farmer Carry 10ea 1 Arm KB Push Jerk 16/24kg 35-40min Cap
Monday, November 2, 2020
Strength: In 25min A & B A) Superset In 13min: a1. Back Squat -MTR- 8-8-6-6 a2. Strict HSPU 3-2-1-ME B) Superset In 12min: b1. Front Squat -MTR- 5-5-5-5 b2. Dips 3-2-1-ME 5min Transition In 5min: Ninja Burpees Auxiliary Work for Competitors In 25min: Snatch 2/35% 2/55% 2/65% 2/75% 5×2/80% In 25min: Clean & Jerk 2/35% 2/55% 2/65% 2/75% 5×2/80% …
Wednesday, October 28, 2020
STRENGTH: In 15min: SUPERSET: 1. Snatch Push Jerk (Pose the Land) to OHS -MTR- 5×1+3/ 2. Box Dips 3-2-1-ME METCON (19min) A) 5min AMRAP of: –10x each: 1) Pull-ups or MTR Ring Rows, 2) Push-ups, 3) Sit-ups, 4) BS (75/55lb) Rest 2min B) 4min AMRAP of: –10x each: 1) Pull-ups or MTR Negative Pull-Ups, 2) Push-ups, 3) GHD Sit-ups 4) …
Monday, October 27, 2020
In 21min: Snatch 2/35% 2/55% 2/65% 2/75% 3×2/80% (Optional Auxiliary to be completed before/after today’s WOD) In 21min: Clean & Jerk 2/35% 2/55% 2/65% 2/75% 3×2/80% 5min Transition In 12 min: 30 Unbroken DU 5 Shoulder to Overhead @115/75# 10 Hang Power Clean @115/75# 15 Deadlifts @115/75# Auxiliary Work for Competitors A) In 15min: a1. Back Squat …
21Oct
Thursday/Saturday, October 22, 2020Thursday/Saturday, October 22, 2020
In 45min: “Olympic Weightlifting Day” In 15min: Snatch -RFH- 3-2-1-1-1-*1-*1 In 15min: Clean -RFH- 3-2-1-1-1-*1-*1 In 15min: Rack Jerk -RFH- 3-2-1-1-1-*1-*1 Optional 20min AMRAP: 50m Farmer Carry (32/24kg) 50m Prowler Push (180/125#) 50sec Dead Hang 25m Sled Drag Forward 25m Sled Drag Backward 25m Handstand Walk (or Scaled 1: Handstand hold, Scaled 2: Triangle Handstand hold)
Monday, October 19, 2020
WOD A) Superset in 20min: a1. Front Squat -MTR- 5-5-5-5 a2. Strict HSPU 3-2-1-ME 5min Transition In 7min: 3-6-9-12-15-18… Toes-to-bar Clean to Thruster (aka: Cluster) (Rx+ 135/95#, Rx 115/75#) *For those competing, here is your Auxillary Work to be completed at another time today. Spend quality time in mobility work before and after your WODs. In 20min: Snatch 2/35% …
Friday, March 15 & Saturday, March 16th
The CrossFit Open We are on the 4th week of the 2019 CrossFit Open! It ends on Monday, March 25, 2019. The heat is on! We will continue having the Open announcements each Thursday at 7pm for the remainder of the Open. We have added a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and …
