CrossFit Workouts Blog

Back Pause Squat 7 Sets: 1 Pausing Repetition (3s in bottom) Sets #1+2 - 70% Sets #3+4 - 73% Sets #5+6+7 - 76% Strength/Wod primer: (in class) Every 2 min X 5 rounds building to AHAP 2 power snatches + 1 OHS + 2 thrusters Wednesday Primer (in class) …Read More

Ring Muscle-Up Practice On the 3:00, 6:00, 9:00 and 12:00: 15/12 Calorie Row 40 Double-Unders 35-40% of Max Ring Muscle-Ups Time remaining after each set is rest. Conditioning (in class 25min) "BeDTime" 5 Rounds, "On the 5:00": 15 Barbell-Facing Burp…Read More

Strict Ring Muscle-Ups With a 12:00 Clock: Max Strict Ring Muscle-Ups* *On the 0:00, 4:00, and 8:00: 25/18 Calorie Row 50 Double-Unders Time remaining: muscle-ups. Score is total strict ring muscle-ups over the course of the 12:00. 10min C2B pull-up …Read More

Strength: (in class) 4x8 back rack lunges @60% of max back squat Wod: “Don’t let go!” (12min cap) For time: 20 dumbbell box step overs (50’s/35’s) 200 ft DB farmers carry (50/35’s) 20 devils press (50/35’s) 200 ft DB farmers carry (50/3…Read More

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns. Today we …Read More

Handstand Walk Practice 10:00 of Practice Not for time or score - but for a chance to practice sound movement mechanics. Gymnastic Conditioning 2 Rounds, Not for Score: 1:30 Light Bike 50% of estimated Max Kipping HSPU 1:30 Light Bike 40% of estimate…Read More

Snatch With a 12:00 Time Cap: 45 GHD Sit-Ups 30/21 Calorie Row 15 Bar Muscle-Ups In Time Remaining: Build to a Heavy Squat Snatch* *Starting weights are fixed: Males - 205#, climbing by 10# after each completed lift. Females - 145#, climbing by 5# af…Read More

Strength: 8-6-4-2 Bench press AHAP or 70,75,80,90% WOD: 5 rounds for time: 12min time cap 10 double KB/DB Deadlift (55/35) 8 double KB/DB front squat (55/35) 6 double KB/DB snatch (55/35) *intent is that athlete could do one round unbroken. The time …Read More

Ring Muscle-Up Practice 4 Rounds: 40 Double-Unders 30-40% of Max Ring Muscle-Ups Rest 1:00 between 3-Position Power Snatch (in class) 5 Sets: Set #1 - 60% of estimated 1RM Power Snatch Set #2 - 64% Set #3 - 68% Set #4 - 72% Set #5 - 72-75% Wednesday …Read More

Pausing Clean Pull 3 Sets of 3 - Pausing Clean Pulls *Two pauses, both for a full second at each position before finishing with a strong extension: Pause #1 - 3 inches off the floor Pause #2 - Just past the knee Set #1 - 80% of 1RM Clean Set #2 - 85%…Read More