General warmup and bar technique
Then
For Time:
500/400 Meter Row
50 Russian Kettlebell Swings 24/16
500/400 Meter Row
50 Russian Kettlebell Swings 24/16
500/400 Meter Row
Ring Muscle-Up Stamina Party
For Time:
30 Bar Facing Burpees
20 Ring Muscle-ups
30 Bar Facing Burpees
Scale Muscle-ups to Ring thing
General Warmup and Mobility and Bar Technique Then AMRAP 18: 15/12 Calorie Assault Bike 12 Power Cleans 135/95 9 Box Jump Overs 30″/24″ Gymnastic Conditioning For Time: 28-21-15-9: Kettlebell Swings* *No Rx on the weight but as heavy as you can do the set unbroken After Each Round: 50′…
DetailsNEW OPEN TRAINING MACROCYCLE Beginning November 30 and running approximately through the end of the open which should be starting late February OR it gives us about 13 weeks to prepare. We know that The Open followed the basic CrossFit definition of health and fitness to determine who is actually fit not just the guy…
DetailsGeneral Warmup and Mobility
Then
10-9-8-7-6-5-4-3-2-1:
Squat Cleans*
Before Each Round: 20/15 Calorie Row
*Choose the same weight you would use for “Grace”
General Warmup and Mobility Then 5 Rounds For Time: 5 Deadlifts* 20 Double Dumbbell 1-Arm Push Press 20/15 Calorie Assault Bike** *Choose a weight that is more than you would use for “Diane” **It’s nice out so run if you don’t have a bike. 20 calories on a bike is approximately 250 meters running. WORKOUT…
DetailsHappy Thanksgiving
Rest Day
BUT
If you must workout do the following:
¼ Murph
No vests
With the gym closed this week and thanksgiving this week will be considered a deload week with the open prep cycle starting on November 30. There will be no Rx loads so pick and choose. General Warmup and Mobility Then 4 Rounds For Time: 30/24 Calorie Row 30 Wallballs 30 AbMat Sit-ups Pick a wallball…
DetailsGeneral Warmup and Barbell Technique Fitness Assessment Number 6 2015 CrossFit Games Open Workout 15 and 15a 15.1 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5 Snatches, 115/75 lbs 15.1A Immediately after completing 15.1, you get six more minutes to determine the following: Clean & Jerk:…
DetailsFitness Assessment Number 5
2000m Row
Use the form on the Concept website to estimate VO2 Max
//www.concept2.com/indoor-rowers/training/calculators/vo2max-calculator
Afterparty WOD
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
General Warmup and Mobility
Fitness Re-Assessment Number 2
800 Meters On the Air runner
Anyone who can finish 800 in under 2:30 is encouraged to complete an entire mile. We will record both scores.
Afterparty WOD
For Time:
1,500 Meter Assault Bike
1,000 Meter Row
50 Double Unders
25 Toes to Bar
