CrossFit Workouts Blog

  1. Workouts Week of 08/31/2020-09/05/2020

    Monday-08/31/2020 Barbell Stamina Alternating OTM x 10 (5 Rounds): Odd – 3-Position Power Snatch Even – 7 Thrusters *weight is building to heavy. Power snatch (high hang, hang, floor). Conditioning “It’s Goin’ Down” For Time: 16min cap 21…Read More

  2. Workouts Week of 08/24/2020-08/29/2020

    Monday: On the 0:00… Snatch Balance 3 Sets: 1 Pausing Snatch Balance 1 Snatch Balance *Perform three sets of the complex in under 5 minutes. In the time that remains build to a heavy complex for the day. Squat Snatch Stamina (In class) On the Minu…Read More

  3. Workouts Week of 08/17/2020-08/22/2020

    Monday 08/17/2020: Front Squat: “2-4-6-8-10” Set 1 – 2 Reps Set 2 – 4 Reps Set 3 – 6 Reps Set 4 – 8 Reps Set 5 – 10 Reps *perform a set every 2 minutes. Conditioning: “Granola Bar” AMRAP 12: 7 Bar Muscle-Ups 7 Lateral Burpees over B…Read More

  4. Workouts Week of 08/10/2020-08/15/2020

    Monday - 08/10/20 Primer: Every 90s x5 3 deadlifts *build to heavy Conditioning: “Catch & Release” On the 4:00 x 5 Rounds: 18 Double Dumbbell Front Rack Lunges (50’s/35’s) 21/15 Calorie Row 12 Kipping Handstand Pushups 9 Deadlifts (225/…Read More

  5. Workouts Week of 08/03/2020-08/08/2020

    Monday - 08/03 Strength: Every 90s x5 5 back squats @75% Conditioning: 2K Row *this is a benchmark. Go hard and fast. The goal is to finish with the confidence that you could not have gone any faster. HOME WOD: Conditioning 1 Mile Run Tuesday - 08/04…Read More

  6. Workouts Week of 07/27/2020-08/01/2020

    Monday-07/27/2020 Strength: Every 90s X 6 1 back squat *build to heavy for the day Conditioning: “Unicycle” 10:00 Window: 60/50 Cal Bike 100 Double-Unders Time Remaining: Max Power Snatches (115/85) *mod 800m run off bikes aren’t available. Mo…Read More

  7. Workouts Week of 07/20/2020-07/24/2020

    Monday-07/20/2020 Primer: Every 90s x6 Power Snatch + OHS + squat snatch *build to AHAP Conditioning: “Jackie Legs” For Time: (20min cap) 70/50 Calorie Row 30 Bar Muscle-Ups 50 Overhead Squats (115/85) *mod jumping bar MU or burpee pull-ups. OHS …Read More

  8. Workouts Week of 07/13/2020-07/18/2020

    Monday 07/13/2020: Snatch Primer [On the 0:00] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatches Snatch Complex [On the 10:00] On the 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch Front Squat [1…Read More

  9. Workouts Week of 07/06/2020-07/11/2020

    Monday 07/06/2020: Snatch Primer [On the 0:00] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatches Snatch Complex [On the 10:00] On the 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch Front Squat 10…Read More

  10. Workouts 06/29/2020-07/04/2020

    Monday 06/29/2020: Snatch Technique [A] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatches Snatch Technique [B] On the 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch Front Squat (in class) E2MOM x5…Read More