Blog

CrossFit - Sat, Nov 26Warm Up 6 min AMRAP30 sec Assault Bike5 Front Squats (Empty Bar - Build Across)5 Up downs6 Lateral Bar Hops 2. Workout Prep3 sets: (with partner)5/4 Calorie Bike (each)3 Front Squats (build in weight)2 Synchro Bar facing BurpeesMetcon (Time)Teams of 2150/120 Calorie...

CrossFit - Fri, Nov 25Warm Up Dynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats MetconMetcon...

CrossFit - Thu, Nov 24Metcon12 Days of Thankfulness (Time)"12 Days of Thankfulness" 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Strict Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking...

CrossFit - Wed, Nov 23Warm Up 3 sets:50m Jog10 sec handstand hold5 Single Arm Dumbbell Press (each side)5 Scap Pull-ups 2. Workout Prep1 set:100m Run5 Handstand Push UpsAuxillary WorkAccumulate 4 minutes of a sandbag front hold at a challenging weight -rest as needed between breaks-Metcon (Time)For Time​​1000...

CrossFit - Tue, Nov 22Warm Up 8 min AMRAP30 sec row (easy)20 sec row (mod)10 sec row (hard)10 Plate Toe Taps (each side)2 Box Steps-Ups (each side)2 Box JumpsWorkout Prep Workout Prep2 sets:5/4 Calorie row2 Box Jump Overs (build in height)Metcon (3 Rounds for reps)3 Sets (1...

CrossFit - Mon, Nov 21Warm Up 6 min AMRAP30 sec bike erg5 jumping air squats4 Single Arm Dumbbell Deadlift (each side)4 Single Arm Dumbbell Hang Snatch (each side)4 Alt. Dumbbell Snatch (total - practice transition) 2. Workout Prep2 sets (build in weight)5 Air Squats2 Dumbbell SnatchWeightliftingPush...

CrossFit - Sat, Nov 19Warm Up <p>1:00 Machine<br />-into-<br />3 sets:<br />20 Plate Hops<br />5 Up Downs<br />10 Suitcase Deadlifts (each)<br />&nbsp;<br />2. Workout Prep<br />3 sets:<br />10 Double Unders<br />2 Burpee Deadlifts<br />-rest 30 seconds between sets-</p>Metcon (Time)<p>4 sets:<br />75 Double Unders<br />15 Burpee...

CrossFit - Fri, Nov 18Warm Up <p>3 sets (empty barbell)<br />5 Deadlifts<br />5 Strict Press<br />5 Front Squats<br />5 Power Cleans<br />5 Thrusters<br />&nbsp;</p>WeightliftingShoulder Press (Weight)<p>Shoulder Press:<br />- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90%...

CrossFit - Thu, Nov 17Warm Up <p>3 Minutes on a machine</p><p>Into</p><p>3 sets&nbsp;<br />5 kipping knees raise<br />5 sandbag cleans (light weight - focus on hip extension)<br />20 yd sandbag carry (light weight - focus on good &nbsp;positioning)&nbsp;<br />5 Empty Bar Back Squats (slow and steady)</p>WeightliftingBack...

CrossFit - Wed, Nov 16Warm Up <p>3 sets:<br />30-second Assault bike<br />5 Kettlebell Swings to Eye Level (focus on hip extension)<br />5 Hand Release Pushups<br />&nbsp;<br />&nbsp;<br />2. Workout Prep<br />1 set:<br />5/4 Calorie Bike<br />5 Kettlebell Swings<br />3 Push Ups</p>Metcon (AMRAP - Reps)<p>15:00 Amrap<br...