Strength/Skill EMOM for 10 Minutes 1 squat clean + Jerk* @60% *New people do 3 Then Complete as many rounds as possible in 15 mins of: 10 Push Press, 115/75 lbs 10 Kettlebell Snatches, 24/16 kg 10 Box Jumps, 24/20 in Capacity 30:00 AMRAP with HR @ 140-150BPM of: 200m Tire Drag (heavy, but marching…
DetailsSummer Swolestice is this weekend which means CrossFit Total on Saturday. We’ve been hitting it very hard and very heavy so this week NOTHING heavy. The heaviest load will be 75% in the powerlifts and 65% in any of the CrossFit WODS. If the Rx weight for any wod this week is over 65% of…
DetailsCome say goodbye to one of our very first members Matt Tingle before he moves to Omaha to start his residency in general surgery.
All members old and new are invited as well as friends.
Matt will personally announce the workout tomorrow so you’re going to have to wait.
Strength Wendler Deadlift Cycle Week 3 5,3,1= @ 75, 85, 95% Then 1) Run 400M – then… 3 rounds of: 12 Toe to Bar 4 Deadlifts @ 225/155# Rest 1:00 2) Run 400M – then… 3 rounds of: 12 Toe to Bar 3 Deadlifts @ 315/225# Rest 1:00 1) Run 400M – then… 3 rounds…
DetailsStrength/Skill 7X1 Paused Squat Snatch (3 count pause at knee) – work to a max single for the day, rest as needed. Not EMOM but 15 minute time cap. Yes one more time. Your glutes and hammies will love me (someday). Then 1:00 ME Snatches @ 95/65# 1:00 Rest 1:00 ME Snatches @ 135/85# 1:00…
DetailsStrength Wendler Bench Press Cycle Week 3 5,3,1 @ 75, 85, 95+% Then Half of 2016 Regional individual workout 3 For time with a 6 minute time cap: 52 wall-ball shots 20/14# 26 pull-ups* Rx+ is .75 and Rx++ is the whole thing. However don’t attempt + or ++ if there is any possibility of…
DetailsStrength/Skill Alternating EMOM for 10 Minutes 3 power clean + 1 Jerk. Stay around 70% for all working sets. Press outs are misses*. 10 Bar facing Burpees *A strict or push press is still a press out by definition no matter how fast the bar moves. If you’re having trouble with pressouts please keep the…
DetailsMonday This is Wendler 5/3/1 week. Remember the goal isn’t to test yourself by putting a big PR on the bar but to do as many as possible with 95% of working weight. We will all test for 100%+ on Saturday Morning 18th at 8a where the workout of the day will be the CrossFit Total.…
DetailsStrength Wendler Bench Press Cycle Week 2 3 X 3 @ 70, 80, 90% Then Optimus Prime Partner-up with another human of similar skill 3 rounds for time: 401 M Run (both at same time)) 53 Medicine Ball Cleans/Push-ups (20/14 lbs) 47 ft. Broad Jumps 41 Air Squats/American KB Swings (32/24 kgs) 13 Partner Dead…
DetailsStrength
Wendler Deadlift Cycle Week 2
3 X 3 @ 70, 80, 90%
Then
21-15-9 of:
Thrusters 135/95#
C2B Pullups*
*However you scale this one it should be heavier than what weight and pull up option you would choose for Fran.
Buyout
4 x 10 Straight Leg GHD
4 x 5 Romanian Deadlift @ 70%
