CrossFit Workouts Blog

Monday: Stamina Squats (in class) Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 66% of 3-Rep Back Squat This is an increase of 3% from last week, and as a refresher, this is the same l…Read More

Friday: Barbell Cycling - Snatch On the 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch Barbell load - 60% of 1RM Snatch A 5% increase from last week, in iteration 2 of 2. Aim is not to simply move heavier loads, but to move them bette…Read More

Strength: 5x6 shoulder press @75% or AHAP WOD: Partner workout For time: 100 S2OH (95/65) 15 synchro bar facing burpees 100 hang cleans (135/95) 15 synchro bar facing burpees 100 deadlifts (185/135) 15 synchro bar facing burpees *one partner works at…Read More

Wednesday: Push Jerk Skill Alternating "On the Minute" x 8 (4 Rounds): Minute 1 - 2 Pausing Jerk Drives + 1 Jerk Drive Minute 2 - :30s Barbell Overhead Hold Barbell Cycling All with a running clock: :30s On, :30s Off - Deadlifts :30s On, :30s Off - P…Read More

Tuesday: Gymnastic Focus Work Not for Time: 1:00 Light Row + 60% of Max Strict HSPU 1:00 Light Row + 50' HS Walk 1:00 Light Row + 50% of Max Strict HSPU 1:00 Light Row + 50' HS Walk 1:00 Light Row + 40% of Max Strict HSPU 1:00 Light Row + 50' HS Walk…Read More

Monday: Stamina Squats Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 63% of 3-Rep Back Squat on *both* lifts. This is a 3% increase from last week. Primer: (in class) E2MOM x5 3 TnG sq…Read More

Wednesday: Barbell Cycling - Snatch On the 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch Barbell load - 55% of 1RM Snatch This complex involves a total of (6) repetitions. As it flows in full: 1 High Hang Power Snatch (pocket-level…Read More

Tuesday: Romanian Deadlift + HSW Practice On the 2:00 x 5 (5 Rounds): 5 Tempo Romanian Deadlifts Obstacle Course Handstand Walk Practice Tempo Romanian Deadlifts: 4s Negative, 1s Pause in bottom. Regular stand. In the time remaining in the window, …Read More

Monday: Stamina Squats Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 60% of 3-Rep Back Squat on *both* lifts. Body Armor 3 Giant Sets: 10 Dumbbell Box Step Overs (24"/20") 10 Tempo Dum…Read More

Wednesday: Pausing Overhead Squat 7 Sets of 1 Rep There are (4) pauses, each for a single second. Pause #1 - 1/4 of the way down (quarter squat) Pause #2 - Halfway down (parallel) Pause #3 - Absolute bottom of squat Pause #4 - Halfway up (parallel) P…Read More