CrossFit Workouts Blog

Thursday: Conditioning: (in class) “Over the Top” Teams of 2 25min AMRAP: 25 synchro sit-ups 40 single arm OH DB lunge (70/50) 25 synchro sit-ups 30 Single arm DB S2OH (70/50) 25 synchro sit-ups 20 single arm DB hang squat cleans (70/50) *one par…Read More

Wednesday: Wednesday Primer (In class) 3 Rounds (18:00total): AMRAP 2: 30-40% of your Max Strict HSPU 12 CTB Pull-Ups Max Calorie Assault Bike ... Rest 1:00 In a 2:00 Window 30-40% of your Max Strict HSPU 12 Box Jump Overs (24"/20") Max Calorie Ro…Read More

Tuesday: Box Squat  (in class)(every 90s) 7 Sets of 3 Squats * Set height to just below parallel. * 1s full stop at bottom. * build to AHAP Conditioning (In class)  "Child's Play" 3 Rounds: (15min cap) 15 Deadlifts (205/145) 20 Dumbell Front Squats…Read More

Monday: Strength: (in class) E2MOM x4 3 hang pwr snatch *building to AHAP *focus is 3rd pull and receiving the bar with arms locked. No press outs. Conditioning: (in class) “Foot Loose” 7 rounds for time: (20min cap) 200m run 10 hang pwr snatch (…Read More

Wednesday:   Warmup: Get blood flowing then spend 10min helping with handstand walking/progressions.     Wednesday open Primer On the Minute x 20 (4 Rounds): Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch) Minute 2: 15/12 Calorie Row Minu…Read More

Tuesday: Tempo Deadlift (In class) 5 Sets of 1 Every 90s Tempo: 6 Seconds Up, 6 Seconds Down Build to a moderate load, and not to exceed 55%.  Conditioning (In class) "Breakfast Club" 5 Rounds of AMRAP 1:30: 25 Double Unders 6 Deadlifts (225/155#) …Read More

Monday: Back Squat 5 Repetitions 4 Repetitions 3 Repetitions 1 Repetition 1 Repetition 1 Repetition Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.   Warmup: (In class)�…Read More

Monday: Capacity Builder 5 Sets, Not For Time: 60 Unbroken Double Unders 40% Unbroken Ring Muscle-ups Building off last week, increasing double-unders while keeping ring work the same. Snatch Technique (A) 3 Sets: 3 Snatch Drops 2 Snatch Balances Tec…Read More

Tuesday: Conditioning (in class 42min total) "Pineapple Express" Part #A (On the 0:00): For Time (12 Minute Cap): 50/35 Calorie Assault Bike 50 Strict Handstand Push-ups "Pineapple Express" Part #B (On the 15:00): For Time (12 Minute Cap): 35 GHD S…Read More

Monday: Capacity Builder 5 Sets, Not for Time: 40 Unbroken Double-Unders 40% Unbroken Ring Muscle-ups Power Snatch Complex (in class) On the 2:00 x 5 Sets: building 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Conditioning (in class) "Bar…Read More