Conditioning: 21-15-9 rep rounds of: Push Jerk (135/93) Chest-to-Bar Pull-ups For Time Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side T-spine smash – 2:00 Post time and experiences to commentsRead More
Coach Becky dominated at her Level 1 re-cert! Strong work! Friday 0845 class is cancelled this week. Sorry for any inconvenience. Strength & Conditioning: Every minute on the minute until failure perform: 1 Hang Squat Snatch*, then add (10/5) For max load …now continue on with EMOM, and perform: 1 Hang Squat Clean,...Read More
Friday night class is canceled this week. All other classes on Friday are normal. Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining...Read More
Skill: 2000m Row For Time Strength & Conditioning: Complete as many reps as possible in 8 minutes of: 1 Clean to 1 Jerk* 1 Burpee to 1 Pull-up 1 Clean to 2 Jerks 1 Burpee to 2 Pull-ups 1 Clean to 3 Jerks 1 Burpee to 3 Pull-ups …continue pattern until cap is reached...Read More
2012 Flashback! Who’s up for another Tough Mudder?! Conditioning: 4-person Team 200 Double Unders 160 Sit-ups 120 Push-ups 80 Calories Biked 40 Chest-2-Bar Pull-ups For Time Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position. …Rest 10:00 from the...Read More
Conditioning: 50 Wall-Ball Shots* (25/16) @ (10/9′) 25 Toes-2-Bar 300m Run with plate (55/35) For Time (7:00 cap) *perform max reps 20 seconds on, 10 seconds off until 50 is reached …Rest 3:00 12-10-8 rep rounds of: Push Press (135/93) Alternating Pistols Calories Biked For Time (5:00 cap) …Rest 5:00...Read More
Strength & Conditioning: Run 800m 5 Snatch* (155/100) …Rest 3 minutes Run 600m 4 Snatch (175/115) …Rest 2 minutes Run 400m 3 Snatch (195/125) …Rest 1 minute Run 200m 2 Snatch (205/135) For Time *These are all squat snatches, each set Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon –...Read More
Congratulations to 2-time Games Champion Matt Fraser, and Tia-Clair Toomey for their amazing performances this weekend! Conditioning: 2017 CrossFit Games WOD “Madison Triplet” (modified*) 5 rounds for time of: 400m Run 7 Cleans-to-Overhead Burpee (115/75)* *Modifications made due to lack of equipment. Perform 1 clean to overhead, followed by 1 burpee over the...Read More