CrossFit - Mon, Aug 14Warm-up3 sets:5 Single Arm Ring Rows (each side)5 Front Squats (empty bar)5 Shoulder Press30-second Knee Plank5 BurpeesWorkout Prep Workout Prep2 sets:3 Thrusters (build in weight)2 Burpee over Bar3 Chest to BarMetcon (Time)21-15-9Thrusters (95/65)Burpee Over BarChest to Bar Time Cap 15 minAuxiliary...
CrossFit - Tue, Aug 8Warm-up3 sets:5 Clean Grip Deadlifts5 Muscle Clean + Strict Press5 Hang Squat Clean5 Push Press5 Squat Clean and Split Jerks* perform with a PVC pipe or empty bar *WeightliftingClean and Jerk (Take 15 Minutes and work to a 1 RM Squat...
CrossFit - Mon, Aug 7Warm-up3 sets:5 Snatch Grip Deadlifts5 Muscle Snatch5 Snatch Push Press5 Overhead Squats5 Squat Snatch* perform with a PVC pipe or empty bar *2. Strength Prep*Take 15 minutes to find a heavy single Snatch. A Squat Snatch is preferred, but adjust to...
CrossFit - Sat, Aug 5Warm-up2:00 Bike (build in pace)- into -3 rounds10 Single Arm Up Right Row5 Inch Worms10 Jumping Air Squats2 Zombie Rope CLimbs2. Workout Prep- With Partner -2 sets (each)30 Sec. Bike (Workout Pace)1 Rope Climb (Each)Metcon (Time)Teams of 2150/120 Calorie Assault Bike...
CrossFit - Fri, Aug 4Warm-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...
CrossFit - Thu, Aug 3Warm-up3 sets40-second Row20-second Single Unders5 PVC Pass Throughs5 PVC Around the Worlds (each direction)5 Scap Pull Ups5 Pike Push Ups2. Workout Prep1 set10 Single Unders2 Strict Pull Ups-rest 30-seconds-5/4 Calorie Row (workout pace)2 Strict Handstand Push UpsWeightliftingBack Squat (Weight)Every 2:00 (10:00)5...
CrossFit - Wed, Aug 2Warm-up3:00 Machine-into-Burgener Warm Up + Skill Transfer:* 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 minutes, 2-3 times...
CrossFit - Tue, Aug 1Warm-up1 Round Through10 yd walk on toes10 yd walk on toes backwards10 yd walk on heels10 yd walk feet turned out10 yd walk feet turned in10 yd lunge walk-arms locked out overhead10 yd lunge walk - torso twist towards forward leg10...
CrossFit - Mon, Jul 31Warm-up6 min AMRAP30 sec bike5 Double DB Deadlifts (build across)5 Double DB Hang Power Clean (build across)5 Double Shoulder to Overhead (build across)2. Workout Prep1 set:5/4 Calorie Bike (at workout pace)2 Dumbbell Deadlifts2 Dumbbell Hang Power Cleans2 Dumbbell Shoulder to OverheadMetcon21-18-15-12-9-6Calorie...
CrossFit - Sat, Jul 29Warm-up3 sets:1:00 Row5 Pike Push-ups30ft Walking Lunge with PVC (10ft Back rack - 10ft Front Rack - 10ft Overhead)5 Power Cleans (empty bar) 2. Workout Prep3 sets:20-second Row (workout pace)3 Handstand Push-ups10ft Lunge Walk Metcon (Time)Teams of 22000 M Row...