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31 Mar

Posted at 20:00h in Work out of the day

CrossFit - Sat, Apr 1Warm-up12:00 Amrap1:00 Row10 Suitcase Deadlifts (each side)3 Sandbag Cleans (light)3 Inch Worms10 Roll and Reach2. Workout Prep2 sets:5 Dumbbell Deadlifts (increase weight)1 Sandbag Clean (increase weight)2 Push Ups2 Deficit Push upsMetcon (Time)21-15-9Dumbbell Deadlifts (70s/50s)42-30-18Push Ups-Rest 5:00-21-15-9Sandbag Cleans (100/70) (Or Power Snatch...

30 Mar

Posted at 20:00h in Work out of the day

CrossFit - Fri, Mar 31Warm-up3 set:1:00 Assault Bike (build in pace)5 Muscle cleans (empty bar)5 Front Squats (empty bar)5 Inch Worms10 Alternating V-Ups2. Workout Prep2 sets:1 Wall Walk3 Front Squats (build in weight)5/4 Calorie Assault Bike (at workout pace)MetconTeams of 2 (1:1)8 Rounds (each)3 Wall...

29 Mar

Posted at 20:00h in Work out of the day

CrossFit - Thu, Mar 30Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5...

28 Mar

Posted at 20:00h in Work out of the day

CrossFit - Wed, Mar 29Warm-up3 sets10 PVC Pipe Pass Throughs10 Walking Lunge Steps2. Strength PrepBegin setting athletes up and marking for their split jerk position. Have athletes partner up to help mark and have another set of eyes helping.WeightliftingSplit Jerk (10-15 Minutes of Practice - Stay...

27 Mar

Posted at 20:00h in Work out of the day

CrossFit - Tue, Mar 28Warm-up2 min Choice of Machine-into-3 Rounds (each)Partner Rowling - 100m*Penalty is over/under number multiplied by 5 in single unders (Max 10)2. Workout Prep2 sets:5/4 Calorie Row (workout pace)10 Double UndersMetcon (Time)3 sets:21-15-9*Calorie Row42-30-18Double Unders-Rest 3 minutes between sets-Auxillary WorkAdvance:5 sets:8-10 False...

26 Mar

Posted at 20:00h in Work out of the day

CrossFit - Mon, Mar 27Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5...

24 Mar

Posted at 20:00h in Work out of the day

CrossFit - Sat, Mar 25Warm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsMetcon (Time)20 Rounds for TimeYou go I...

23 Mar

Posted at 20:00h in Work out of the day

CrossFit - Fri, Mar 24Warm-up10 min AMRAP30 sec single unders10 Heel Toe Rocks50m Jog50m Acceleration Run5 Deadlifts (empty bar - build across)5 Hand Release Pushups2. Workout Prep2 sets:5 Deadlifts3 Push Ups50m Run*Build in pace and practice fast transitions*Metcon (Time)10 sets:10 Deadlifts (135/95)10 Push ups100m Sprint...

22 Mar

Posted at 20:00h in Work out of the day

CrossFit - Thu, Mar 23Warm-up3 Rounds1 min Row (Slow-moderate)1 min Bike Erg (Slow-moderate)2. Workout PrepGet with your teams, and establish a plan and rotation that will help maximize efforts. Ensure athletes practice adjusting the seat height on the bike and getting in and out of...

21 Mar

Posted at 20:00h in Work out of the day

CrossFit - Wed, Mar 22Warm-up6 min AMRAP5 Muscle Cleans (empty bar)5 Front Squats (empty bar)5 Hang Power Cleans (empty bar)4 Up Downs to seal pose + bar step over8 Jump Over Bar2. Workout Prep3 sets3 Power Cleans (build across sets)3 Front Squats (build across sets)2...