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The Week Ahead – 3/24/25
Friends, Team, We hope everyone has been enjoying the lovely weather and the equally lovely workouts. The week ahead: Monday - Cindy + Rowing. Lots of volume on pull-ups, push-ups, and air squats. At our [...]
The Week Ahead – 3/17/24
Team, Friends, Amazing work by so many over the last few weeks... the Open pushed us, and our community rallied around the challenge. Thanks for making this all so much fun. The week ahead: Monday [...]
The Week Ahead – 3/10/25
Team, It's looking like it's going to be a beautiful week. Friday marks the final CrossFit Open WOD. Remember, we'll wait until Thursday's announcement to plan our Saturday Partner WOD. No double strength this week. [...]
The Week Ahead – 3/3/25
Team, Week One of the Open is gone in a whirlwind, and we're on to the second challenge this Friday. If you haven't already, I think our Facebook/Instagram had a few snippets of Friday Night's [...]
The Week Ahead – 2/24/24
Team, Hope everyone is ready to hit another strong week of training! Here’s what’s coming up: The Week Ahead: Monday – We kick things off with “Ghost”, a Crossfit Benchmark where the score is total [...]
The Week Ahead – 2/17/24
Team, I hope you all are doing well! I made a mistake last week and mentioned 1 RM Snatch would show up this week. I was wrong, and it will show up next week. For [...]
WOD
091725
DOUBLE STRENGTH A1 - West Coast Front Squat (2) 4x6 A2 Half Kneeling Medicine Ball Throw 4x8/side (10/6) B1 KB Front Rack Lateral Box Step Up (2) 4x8/Leg (24"/20") (3s descent) B2 DB Bent Over [...]
091625
STRENGTH A1 - Strict HSPU (2) 4x5+ or 4x5 @ Box HSPU 4x5 @ Downdog HSPU A2 - Weighted Chin-Up (1) 4x5+ @ Weight 4x5 + @ Strict BW 4x5 @ 5s Negative 4x8+ @ [...]
091525
WOD 50-40-30 Wall Balls (20/14) 40-30-20 AbMat Sit-Ups 100m KB Farmer's Carry (2x70/2x44) Arms EMOM 9 30s Max/30s Rest 1 - Barbell Curls (45/35) 2 - Barbell Skull Crusher (45/35) 3 - Bench Dip* *Elevate [...]
091125
DOUBLE STRENGTH A1 - West Coast Front Squat (1) 4x8 A2 Staggered Stance Landmine Press (2) 4x8/Arm (80/55) B1 KB Front Rack Lateral Box Step Up (1) 4x8/Leg (24"/20") (3s descent) B2 Yates Row (2) [...]
091125
Old City Benchmark 25.1 AMRAP 20 20 DB Snatch (50/35) 20 Floor Press (2x50/2x35) 20 Ring Rows Shoulder Strength A1 Powell Raise 3x10 A2 Back to Wall Barbell Reverse Curl 3x10 (55/40)
091025
STRENGTH A1 - Power Position Squat Clean + Overhead (1) 2-2-1-1 *10 Minutes to Work to Working Weight B1 - Front Rack Sotts Press 4x5* *PVC or Training Bar WOD E2MOM x 10 (20 Minutes) [...]
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