CrossFit Open Team Series Workouts will be announced tonight and will be part of our programming throgh Monday. Do you have a teammate to do the workouts with? You don’t have to sign up but it makes it a lot more fun. SIGN UP HERE Strength/Skill Bench Press Every Minute on the minute perform the following…
DetailsStrength/Skill
Squat 5 x 5
Use 90% of last week’s loads.
Then
10 rounds for time of:
3 Clean & Jerks, 135/95 lbs
15 Wall Balls, 20/14 lbs, 10/9 ft
Buyout
Perform as many rounds as possible in 10 minutes of
10 Front Squats 135/95
Run 200
A quick reminder that Team Series workouts will be announced Wednesday night and all 4 of this week’s workouts will be programmed into our workouts Thursday-Monday of next week. Strength/Skill Every Minute on the Minute for 14 minutes alternating between. 3 Squat Snatch (heavy as possible) 10 Bar Facing Burpees If you’re pressing the bar…
DetailsStrength/Skill (Yes very similar workout as Monday but Clean and Jerks instead of Snatches) 3:00 to complete: 25 Wall Balls 5 Squat Clean and Split Jerk @ 65% 3:30 to complete: 60 Double-Unders 4 Snatches @ 75% 4:00 to complete: 40 6″ Target Burpees 3 Squat Clean and Split Jerk @ 85% 4:30 to complete: 60…
DetailsStrength/Skill Every Minute On The Minute for 7 Minutes Perform 3 reps of each exercise as a complex. If you don’t finish the complex in 60 seconds either scale weight or reps. Deadlift Clean High Pull Squat Clean Thruster Push Press Bent Over Row Then For time: 100 Air Squats 4 Rope Climbs, 15 ft…
DetailsStrength/Skill Bench Press Every Minute on the minute perform the following sets. 8-7-6-5-4-3-2-1 Warm up to a max set of 8 then keep that weight for the remainder of the emom. Then Josh For time: 21 Overhead Squats, 95/65 lbs 42 Pull-ups 15 Overhead Squats, 95/65 lbs 30 Pull-ups 9 Overhead Squats, 95/65 lbs 18…
DetailsStrength/Skill Squat 5 x 5 Go heavy and deep. In other words, the depth of your squat should not decrease as the weight of the bar increases. Then 15 Power Cleans, 135/95 lbs Run, 200 m 10 Power Cleans, 135/95 lbs Run, 200 m 5 Power Cleans, 135/95 lbs Run, 200 m Rest 2 mins…
DetailsStrength/Skill 3:00 to complete: Run 200m 5 Snatches @ 65% 3:30 to complete: 60 Double-Unders 4 Snatches @ 75% 4:00 to complete: 40 6″ Target Burpees 3 Snatches @ 85% 4:30 to complete: 60 Double-Unders 3 Snatches @ 90% 5:00 to complete: Run 200m 2 Snatches @ 95% Remember a pressout is a no rep.…
DetailsThe CrossFit Open Team Series starts September 19th and our workouts of the day Thursday – Monday for the two weeks of the Team Series will be our gyms workouts of the day. Start picking a partner to do the workouts with. You don’t have to sign up for the Team Series to do the…
DetailsStrength/Skill Every 90 seconds for 9 minutes 3 Full Squat Clean and Jerk from the floor, no misses no pressouts. Jerk every clean. Bar loads are as follows: 3 @ 70%, 3 @ 75%, 2 @ 80%, 2@ 85%, 1 @ 90%, 1 @ 95% Note: Percentages are of working max. After any miss (including…
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