Blog2018-09-09T03:04:43+00:00

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020725

STRENGTH A1 Tempo Back Squat 4x3 Down for 5, deadstop for 1, up with power CROSSFIT OPEN PREP Shorter CrossFit Open 12.3 AMRAP 13 15 Box Jumps (24"/20") 12 Push Press (115/75) 9 Toes to [...]

020625

STRENGTH Core EMOM 1 - 1x15 PVC Superman Pull-Up 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm Side Plank Pulse WOD 4 Rounds for Time Row 750m 35 Double Unders [...]

020525

STRENGTH A1 Deadlift 5-5-3-3 A2 - Weighted Pull-Up 3-3-1-1 B1 - Strict Press 4x5 B2 - Powell Raise 4x10/Arm

020425

Skill/Strength A1 Bulgarian Split Squat (Low Box/Plate) 4x5/Leg A2 Handstand Kick-Up and Hold 4x5 + 5s Hold* *Kick-Up and Hold handstand against wall for 5 seconds. Try not to move Hands WOD EMOM 10 30s [...]

020325

WARM-UP A1 - Tall Clean 3x3* *Empty bar or minimal weight A2 - Butcher Block Stretch 2x60s WOD AMRAP 18 2 Squat Clean (185/125) 6 Chest to Bar Pull-Up* Run 200m *Rx+ 3 Bar Muscle [...]

020125

Strength A1 Half Kneeling Landmine Press 4x8/Arm A2 DB Supinating Bent Over Row 4x8/Arm Partner WOD You Go I Go (Divide However...) 2 Rounds 70/55 Cal Bike 60 DB Reverse Lunge (2x50/2x35) 70/55 Cal Row [...]

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