Bench Press: 3 x 3 @ 90% DB Row: 3 x 8 @ AHAP Then… For Time: 30 Box Step-overs, 50’s/35’s 21 Toes 2 bar 9 Ring Dips 20 Box Step-overs 15 Toes 2 Bar 15 Ring Dips 10 Box Step-overs 9 Toes 2 Bar 21 Rings Dips Core...Read More
EMOM 7 Minutes 2 Cleans + 3 Front Squats Then…. 3 Rounds 50 Double Unders 25/20 Cal Bike or Ski 10 Squat Cleans 155/103 The Triplets: Benny, Nicola and Trish!Read More
Back Squat add 20lbs to 1 RM, then calculate 90% 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% Then… 21-15-9 Reps DB Power Cleans 50/30s Handstand Push-Ups Rest 2min. 9-15-21 DB Push Press BurpeesRead More
TWOW: 2 Mile run RPE 7 Then, 10x 100m striders at RPE 5 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both...Read More
9am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order AMRAP 12 Minutes 200m Sprint/100m jog or 250m Row Sprint/125m Row paced or 10/8 Cal Bike or Ski Sprint/5/4 Cal paced AMRAP 12 Minutes 30 Wall Balls 20 DB or KB Snatch 50/35 10...Read More
Deadlift (add 20lb x 90%) 1 x 3 @ 70% 1 x 3 @ 80% 1 x 3+ @ 90% Then… Amanda 9-7-5 Ring MU Squat Snatch, 135/83 Then…. 15-10-5 Strict HSPU Cal Bike or Ski Have you RSVP’d to our holiday party? Read More
Happy AMRAPs-Giving 2019 A Plate Full of Crossfit Rxd Plates Sizes 45# Toms 35# Hens The MENU: Appetizer: AMRAP 6 Min 8 Plate Squat Cleans 9 Hand Release Pushups 10 Plate Swings 90 sec Rest: Main Course AMRAP 12 Min 14 Plate Push Press 7 Toes to Bar 200...Read More
LINDA (AKA: 3 Bars of Death) Complete reps of 10-9-8-7-6-5-4-3-2-1 Deadlift, 1.5 BW Bench Press, (BW) Clean, (3/4 BW) See one of our coaches if you have a specific goal. We can help!Read More
15 Minutes to a Heavy Jerk Then…… Fran 21-15-9 Thruster 95/63 Pullup Cash Out: As Fast as Possible 30/25 Cal Ski 30 Burpees Lydia Valentin from Spain with a 147kg jerk Read More
