Monday November 18 3 Power cleans EMOTMx7 “Honey Badger” AMRAP 10 Minutes 15 Bar Facing Burpees 25 Power Cleans 115/75lbs 15 Bar Facing Burpees 25 Power Cleans 145/95lbs 15 Bar Facing Burpees 25 Power Cleans 165/115lbs The EMOTM is to work on cycling effectively. I made the weights of the wod a bit lighter, because… Read more »
Plan to bring a family member or friend this Saturday the 16th. It seems that those around us are interested in what CrossFitters do, yet it may be intimidating to come to a class. Saturday will be a fun way to introduce your friends and family. We’ll also plan to have a little breakfast style… Read more »
Monday November 4 Back Squat Wave 6-4-2 / 70-80-85% 6-4-2 / 80-85-90% “Bruiser” 3rds 6 strict Pull ups 12 DB stepups 24/20 50/35 x1 6 Toes to bar 12 DB Front squats 50/35 x2 The reps increase by 1 each set and the % drop just a little. % are a guideline. You should make… Read more »
Monday October 28 Teams of 2 “Roadie” 2 rds 70 Wallballs (20/14) Females 9′ Target 50/35 Calorie Row 30 Alternating DB Power Snatches (50/35) 20 C2B pullups 100/70Cal row Cash Out I am putting in partner wods during the week since we are doing the open Saturday. That being said, I want you to try… Read more »
Monday October 21 “Point Break” AMRAP 18: Teams of 2 20 DB Hang CJ (50/35) 15/12 Calorie Assault Bike 20 DB Box Step-Ups (24/20) 15/12 Calorie Assault Bikes 20 Toes to bar Since we are doing the open Sat I thought I’d surprise you all with a team wod. This is a great way to… Read more »
Monday October 14 3x 10 wall squats 10-15 sec L hang inchworm Snatch skills “Snake Bite” Big Lap 21-15-9 Power snatch 95/65 Toes to bar Remaining time to work up to heavy single squat snatch preferred, Power snatch for newer folks This is short and sweet. It should be a sprint. Set a weight you… Read more »
Monday October 7 Banded warmup 3x L hang 20 sec Inchworm Lateral lunge “Dead Meat” 40-30-20-10 Wallballs 20/14 2-4-6-8-10 Deadlifts 315/205 4-4-4-4-4 Bar Muscle ups This is the toughest wod of the week. Its on Monday so you can be recovered for the open wod Saturday. Use a DL weight that is hard but not… Read more »
Monday 30 September Every 90 secx7 sets start at 60% hang power snatch+OHS+hang squat snatch “Bartender” AMRAP 10: 12 Deadlifts 115/75 9 Overhead Squats 115/75 6 Hang Power Snatches 115/75 The beginning piece will get your movement dialed in. You may go as heavy as perfect movement will allow. I want you to aim for… Read more »
Monday 3x 8 strict pullups 8/8 Bulgarian split squats “”Master Splinter”” 3 Rounds: 400 Meter Run 12 Burpee Box jump overs (24/20) 15 DB Thrusters 50/35 We will do our heavier lifting towards the beginning of the week to allow recovery for the open workouts. The bulgarian split squats will strengthen the glutes but… Read more »
Reminder, Wednesday 6pm no oly class. I will be teaching a wine and mobility course. Come on in and get your overhead squat position dialed in! Monday 3x 5 Front squats 70-75% 8/8 BSS “1-2 Punch” 10 min AMRAP 25 WB 20/14 40 DU Today is the start of our winter cycle. The first part… Read more »
