092624
STRENGTH A1 - Barbell Romanian Deadlift 4x8* *Aim for 70-80% 1 RM DL A2 - KB Pullover 4x10 WOD AMRAP 14 7 Pull-Ups 40 Double [...]
092524
STRENGTH EMOM 9 1 - 1x45s Chest to Wall Handstand Hold* 2 - 1x30 Hollow Rocks 3 - 1x12 PVC Superman Pull-Up *Scale to Box [...]
092424
STRENGTH A1 Squat Complex 4x1 1 = 3 Front Squat + 6 Back Squat STRENGTH B1 - 1s Pause Floor Press 4x5 B2 - Top [...]
The Week Ahead (9/22)
Friends, I hope you had a lovely weekend. We're incredibly excited to offer sprinting 101 with coach Turner this coming Sunday, the 29th, with coach [...]
092324
WOD 6 Rounds for Time 10 DBall Shoulder (100/60) 10 Toes to Bar* Run 200m Rest 60s *Can substitute 2 Bar Muscle Up for T2B [...]
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+ @ [...]