CrossFit Workouts Blog

Thursday: "Getting Jumped" 3 Rounds Fight Gone Bad Style for total reps 1 Min at each station GHD Sit Ups Alt DB Snatch 50/35 Box Jumps 24/20 Hand Release Push Ups Assault Bike Rest -Goal for today is to move for 45 seconds constantly for each statio…Read More

Split Jerk 3 Sets of 3 - Tall Jerk 4 Sets of 2 - Pausing Split Jerk 5 Sets of 1 - Split Jerk Building to a heavy single for the day. Conditioning (In Class) "Jack Squat" Wearing a 20/14# Weight Vest: 21 Front Squats, 21 KB Swings, 400m Run 15 Front S…Read More

Tuesday: Strict Handstand Pushups For Time, with a 10:00 Time Cap: 50 Strict Handstand Pushups Conditioning (In Class) "Lead Foot" Part 1 AMRAP 4: 27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups Rest 4:00 "Lead Foot" Part 2 AMRAP 4: 21 Calorie Row, 21 Bu…Read More

Monday: Back Squat Waves (in Class) Set #1 - 4 Reps Set #2 - 2 Reps Set #3 - 4 Reps Set #4 - 2 Reps Set #5 - 4 Reps Set #6 - 2 Reps Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve. Barbell Reverse Lunges 2 Sets of 14 Rest 2:00 …Read More

Handstand Walk Practice 10:00 of Practice Low intensity, focused on technique. Set cones and challenge ourselves at varying distances. Conditioning (in class) 20min cap  "Lucky 7's"5 Rounds: 7 DB Clusters (70's/50's) 7 Bar Muscle-Ups This is our se…Read More

Thursday: Mini DU Clinic Wod: “Annie” 50-40-30-20-10 DU AB Mat sit-ups Double the number of singles for DU. Cash out: Tabata push-ups Score is lowest amount of reps completed in a round.…Read More

Wednesday: Conditioning (in class)  "Waterlogged"For Time: 1,000 Meter Row Directly into: 30 DB Snatches, 15 Burpee Box Jump Overs 20 DB Snatches, 10 Burpee Box Jump Overs 10 DB Snatches, 5 Burpee Box Jump Overs Dumbbell - 50/35 Box - 24"/20" Body A…Read More

Tuesday: Strict Handstand Pushups (in class) "On the 1:30" x 7 Rounds: 15/12 Calorie Row Time Remaining - Strict HSPU *sub dB strict press for HSPU Split Jerk 3 Sets of 3: Strict Press in Split 3 Sets of 3: Jerk Balance 5 Sets of 2: Split Jerk Cond…Read More

Monday: Back Squat Waves Set #1 - 4 Reps Set #2 - 2 Reps Set #3 - 4 Reps Set #4 - 2 Reps Set #5 - 4 Reps Set #6 - 2 Reps Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant. Barbell Reverse Lunges2 Sets of 14 Snatch (in class)  …Read More

Conditioning (in class) 12min cap  "Girls Gone Wild"On the 0:00... Girls Gone Wild Part #1 - "Fran" 21-15-9: Thrusters (95/65) Pull-Ups On the 4:00... Girls Gone Wild Part #2 - "Diane" 21-15-9: Deadlifts (225/155) Kipping Handstand Pushups On the�…Read More