CrossFit Workouts Blog

Box Squat 8 Sets of 2 2 Sets at Each Percentage: 60-65-70-75% Back Squat 3 Sets of 2 1 Set at Each Percentage: 83-85-87% "Frank the Tank" (in class, Wod only) AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Res…Read More

Ring Muscle-Up Conditioning 10 Minute Recovery Effort (Choice of Bike, Ski, or Row) On the 2:00 - 30% of Max Ring Muscle-ups On the 4:00 - 40% of Max Ring Muscle-ups On the 6:00 - 50% of Max Ring Muscle-ups On the 8:00 - 40% of Max Ring Muscle-ups On…Read More

Snatch Primer (A) (in class) On the Minute x 5 Sets (50-55-60-60-60%): Halting Power Snatch 3 Halts (Just off Floor, Knee Level, Pockets) Snatch Primer (B) On the Minute x 5: Snatch Pull + Snatch High Pull + Power Snatch (60-65-70-70-70%) Snatch On t…Read More

Thursday: Strength/Skill: 4 Rounds of: 6 cal assault bike arms only 20 reverse grip bent over row AHAP WOD: 400m Run 50 KB Swings (50/35) 400m Run 50 DB Snatch (50/35) 400m Run 50 Slam Balls (50/30) Core Work: 30 GHD 30 Hip Extensions…Read More

Wednesday: Skills Max Ring Muscle-Ups Front Squat 7 Sets of 2, On the 1:30: 1 Pause (3 seconds in bottom) 1 Regular Front Squat "Satans Whiskers" 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Barbell Facing Burpees Gymnastic Skills …Read More

Kipping Handstand Pushups On the 2:00 x 5 Rounds 40% of Max Kipping Handstand Push-ups 50' Front Rack Dumbbell Lunge (in class) Athletes Build in Weight to a Heavy 50' Distance. "Fuller Circle" (in class) For Time: 75/50 Calorie Assault Bike 125 Doub…Read More

Conditioning On the 2:00 x 6 Rounds: 25% Max Ring Muscle-Ups 7-7-5-5-3-3 Front Squats (in class) "Bee's Knees" (in class) 5 Rounds: 1 Minute Wallballs (20/14, Females 9' Target) 1 Minute Kettlebell Swings (53/35) 1 Minute Bike 1 Minute Rest…Read More

Warmup: Come dynamic speed drills Strength: (in class) E2MOM For 10min (5rounds) 5 deadlifts building to AHAP Wod: 9min AMRAP (in class) 15 deadlifts (135/95) 15 TTB 15 deadlifts (185/125) 15TTB 15 deadlifts (225/155) 15TTB 15 deadlifts (275/190) 15T…Read More

Power Clean + Handstand Push-ups On the 90s x 5 Rounds: 33% of Max Kipping Handstand Push-ups 3-3-2-2-1: Power Cleans (in class) Between 70-85%. Single Repetitions on Cleans. "Air Walker" (in class) AMRAP 20: 25/18 Calorie Row 50 Double Unders 3 Roun…Read More

Strength: (in class) 4 sets Max effort ring dips. Rest 90s between sets. Score is sum of all ring dips Wod: (in class) Partner Wod: 24min cap 6 total rounds (3 each) 6 devil presses (50’s/35’s) 10 farmers carry box step overs (50’s/35’s) 6 de…Read More