WOD

Today’s Training: 6-1-19

CrossFit METCON AMRAP 30 with a partner: 30 Wall balls (20, 14) 20 KBS (70, 53) 10 Bar Muscle-ups 20 Goblet Squats (70, 53) 30 Calorie Bike *One person works. Split as desired. **WHITEBOARD BRIEF** – Metcon: Work with a partner today and scale this workout in order to...

Today’s Training: 5-31-19

CrossFit STRENGTH 1) Close Grip Bench Press: 8-6-4-2. Rest 90s. – add weight each set building to a challenging double. 2) Ring Pull-ups: 4 x 5. Rest 60s. – Adv: add weight – Int: Bodyweight – Beg: Partner Assisted 3a) Barbell Rows: 4 x 10. Rest 30s. 3b) Banded...

Today’s Training: 5-30-19

CrossFit STRENGTH 1) Front Box Squat: 3/10 x 2 @55-65% of Front Squat, every 60s. – Wider than normal Squat Stance 2) Standing High Box Jumps: 2/8 x 2, at a challenging height, every 60s. 3) Warm-up Light Power Cleans & Bar Facing Burpees METCON ”Tugboat” 2 RFT:...

Today’s Training: 5-29-19

CrossFit METCON With a running clock: 0:00-10:00 Row 250 Meters 15 Abmat Sit-ups 50 Double Unders Rest 30s between Rounds 12:00-20:00 Row 250 Meters 15 Ground to Overhead with a plate (45, 25) 100 Single Unders Rest 30s between rounds 22:00-28:00 Row 250 Meters 10...

Today’s Training: 5-28-19

CrossFit  GPP 8 Rounds of: 60 Yard Sledpull or Push, AHAP. Rest 60s. Then, 8 Rounds of: 30 Yard Front Rack KB Carry. Rest 60s. Then, 10 Minutes of ”Recovery” Row, Bike, Jog, or light sledpull at a sustainable/easy pace. Score = Your 60-day goal **WHITEBOARD BRIEF** –...

Today’s Training: 5-27-19

ALL CLASSES MEMORIAL DAY MURPH 8a AND 9:30a ONLY ”Murph” For time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Rx+:(Wear a 20/10# Weighted Vest) **WHITEBOARD BRIEF** – Metcon: Hero workout ”Murph”. Remember that today’s workout is about digging deep...

Today’s Training: 5-25-19

CrossFit METCON For time in teams of 2: 1 Mile Barbell Carry (135, 95) 1 Mile Sledpull Powerwalk (moderate-heavy) 30:00 Time Cap **WHITEBOARD BRIEF** – Metcon: Today’s piece is meant to challenge your work capacity and ability to repeat efforts even though rest is...

Today’s Training: 5-24-19

CrossFit STRENGTH Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s. – Build to a moderate weight over the course of 8 sets. – Goal is to beat weight achieved on 5/14 by 10#s. METCON 3 Rounds of 30 seconds work/30 seconds rest with an empty barbell: 1a)...

Today’s Training: 5-23-19

CrossFit STRENGTH 1) Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s. – Wider than normal Squat Stance – Parallel box (same used for back Box Squats) 2) Deadlifts: Work up to Metcon Weight performing set of 3 touch n go. Rest 60s. METCON ”Fool in the Rain”...

Today’s Training: 5-22-19

CrossFit SKILL Rowing Skill Work: Spend 10 Minutes Working on refining skills. METCON EMOM 25: Minute 1: 40s Max Reps Hollow Rocks Minute 2: 40s Max Calorie Row Minute 3: 40s Max Double Unders Minute 4: 40s Max Calories Bike or Ski Erg Minute 5: Rest *Score = totals...

Today’s Training: 5-21-19

CrossFit STRENGTH 1a) Push-ups: 3 x submax. No rest. Scaling: – Box Push-ups or Box Dips 1b) Strict Chin-ups: 3 x submax. Rest 2:00 Scaling: – Partner Assisted Chin-ups *Denote total reps accumulated for each METCON AMRAP 12: 12 Burpees 9 Single Arm DB Hang Power...

Today’s Training: 5-20-19

CrossFit STRENGTH 1) Ultra Wide Stance High Box Squat: 3/6 x 4. Rest 2:00 – use a moderate load for all sets – Focus on perfect technique 2) Glute Hip Thrust: 3/5 x 6-8. Rest 90s. 3) DB 1 1/4 Split Squats: 1/3 x 8 ea. Rest 60s. 4) Serratus Crunch: 4 x 10. Rest 60s....