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The Week Ahead 10/28
It's getting darker and colder... but the secret to warmth was inside you all along: movement! Thanks to all who attended the Battle of the Classes this past Saturday, and look to our whiteboard and [...]
The Week Ahead, 10/20…
Happy Fall! With the days getting shorter, it feels like Autumn is here. I"m not sure how you morning athletes do it! A few notes, then the week ahead: Coach Jake, our wonderful and irreplaceable [...]
The Week Ahead 10/14…
Friends, Team, the week ahead: Monday - Chin-Up Strength and a throwback to the 2014 Open! For Weighted Chin-Ups, we're reducing reps from 5 to 2s and 1s in an effort to push that strength. [...]
The Week Ahead (10/7)
Friends and Athletes, the week ahead: Note that this week is a great chance to test your progression... we're repeating THREE workouts from August. I hope to include plenty of opportunities to chart your gains! [...]
Week Ahead (9/30)
Team, Here's our plan this week: Monday - 3 Minutes on/90s off for a few rounds with heavier than normal Power Cleans, Push-Ups, Box Jumps. Great hip mobility work afterwards. Tuesday - Dips and Bent [...]
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 Unders 11 Push-Ups
WOD
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WOD "Lynne" 5 Rounds of 4 Minutes Max Effort Bench Press (165/105) Max Effort Strict Pull-Ups* Choose weights/scales that allow for 10-12 bench reps round 1 and 2, and 5+ pull-ups round 1 and 2 [...]
022025
Core Strength EMOM 9 1 - 1x15 DB Half Kneeling Woodchop (25/15) 2 - 1x15 DB Half Kneeling Woodchop 3 - 1x20 DB Plank Drag-Through (25/15) WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95) Run 200m 30 [...]
021925
WOD CrossFit Open 20.2 20 Minute AMRAP 4 DB Thruster (2x50/2x35) 6 Toes to Bar 24 Double Unders Mobility A1 - Wall Middle Split 2x60s A2 - Seated Straddle Side Bend 2x3/side* *Hold for 10s
021825
STRENGTH 021825 – Strength Workout A1. Pistol Squat 4x3-5 @ Weight 4x3-5 @ Strict 4x3-5 @ Negatives A2. Handstand Kick-Up 4x3-5 Reps Hold Handstand for 5 seconds Try not to move hands between reps RX+: [...]
021725
STRENGTH A1 - Split Jerk Balance 4x3* *Empty Bar or Light Weight B1 E2MOM x 14 (7 Rounds) 3 Split Jerk WOD AMRAP 7 3 Deadlift (185/135) 3 Burpee 6 Deadlift 6 Burpee ... *Compare [...]
021425
WOD 6 Rounds 3 Power Clean (185/125) Run 200m rest 90s 30 Burpee Box Jump (24"/20") Mobility A1 - Seated Straddle Side Bend 2x3/Side* *Hold each side for 10 seconds (60s total). Could hold light [...]
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