092124
Beach Muscle EMOM 9 1 - 1x12 "Tate" Tricep Press (2x25/2x20) 2 - 1x12 Zottman Curl (2x25/2x15) 3 - 1x40 Heel Tap Partner WOD You [...]
092024
STRENGTH A1 - 4x1 Squat Complex* *4 Front Squat + 8 Back Squat WOD 6 Rounds 4 Sumo Deadlift High pull (95/65) 6 Push-Up Run [...]
091924
WOD CrossFit Open 12.3 AMRAP 18 15 Box Jumps (24"/20") 12 Push Presses (115/85) 9 Toes to Bar MOBILITY
091824
STRENGTH A1 - Tall Clean 4x3* *Empty bar or minimal weight B1 - E2MOM x 6 3 Squat Clean* *Start at a moderate weight and [...]
091724
STRENGTH A1 - Box Handstand Push-Up 4x5 *Easy? Go to higher box, slow tempo, add reps A2 - Weighted Pull-Up 4x5 @ Weight 4x5+ @ [...]
The Week Ahead (9/16)
Friends, we've got another awesome week ahead. And thanks to all those that came to our Sunday Handstand Push-Up seminar, hopefully you can apply [...]
091624
Core Strength EMOM 9 1 - 1x12 Side Plank Rotation 2 - 1x12 Side Plank Rotation 3 - 1x12 Anchored Leg Raise* *Hold KB [...]
091424
Beach Strength EMOM 12 1 - 1x12 Seated DB Curl (2x30/2x20) 2 - 1x12 DB Skull Crusher (2x30/2x20) 3 - 1x40 Heel Taps 4 - [...]
091324
WOD 5 Rounds for Time Run 400m 3 Hang Power Clean (135/95) 3 Front Squat 3 Shoulder to Overhead
091224
STRENGTH A1 - 1s Pause Floor Press 3x6 A2 - DB Bent Over Row 3x12/Arm WOD 21-15-9 Deadlift (225/155) 7-5-3 Wall Walk 50 Double Unders