Strength: Overhead Squat 15 mins to complete 5×3 all at about 75% of 1rm WOD: 13 MIN AMRAP 12 OHS 95/65/55 *light- about 55-65% of 1rm 10 DB Push Jerks (switch arms every 5 reps) 50/35/25lbs 8 Box Jumps 24/20Read More
Skill: Rope Climbs (10 min progressions) 21 MIN EMOM MIN 1: 3 Rope Climbs or :45 sec practice or 5 seated rope climbs MIN 2: 12/10 Cal Bike MIN 3: 12 KB Swings 53/35Read More
Boulder CrossFit – CrossFit Metcon (Time) For Time: 100 Lateral Burpees over Rower *every 2:00 min starting at 0:00 STOP and do a 250m/200m row *20 min time CAP Push press complex 2 push press into 1 push jerkRead More
WOD: 5 MIN AMRAP HR Pushups *every minute starting at 0:00 min stop and do 5 Deadlifts 185/155/105 REST 5 MINS 5 MIN AMRAP CTB Pullups *every minute starting at 0:00 min stop and do 5 Deadlifts 185/155/105 REST 5 MINS 5 MIN AMRAP TTB *every minute starting at 0:00 min stop and do 10 Deadlifts 185/155/105 *Score...Read More
Strength: Squat Cleans 10 MIN EMOM (7 min warmup) 1 Squat Clean all at approx 75-80% of 1rm 3 Rounds For Time 400m Run 7 Squat Cleans 135/05/65 (should be done in quick singles) 50 Double Unders (50 singles is scaled)Read More
Strength: Deadlift+Box Jump Combo 10 min EMOM 1 Deadlift (85% of 1rm) directly into 1 high box jump (30/24in) WOD: For Time: 50-40-30-20-10 reps of: V-ups (scaled version abmat situps) Barbell Lunges (hold barbell on the back and do a forward lunge. alt each leg. 1 rep is each time a leg goes forward)...Read More
Skill: Double Unders (10 min progressions) WOD: “Active Recovery” 4 rounds NOT for time (20-25 mins to finish) 400m Run 50 Double Unders or :45 sec practice Sled Push Down and Back (start at whiteboard and finish on the other side of the rig near the logo) 15 Ball SlamRead More
Strength: Squat Snatch (15 min work to heavy single) WOD: 12 MIN AMRAP 15 CTB Pulllups 12 Lateral Barbell Burpees 9 Squat Snatches 95/65/55 (light- about 55-65% of 1rm)Read More
Phew. We did it! We’re all done with the 2022 CrossFit Open. Whether it was your first time competing or your tenth, I’m sure we all found something to celebrate. Our in-house competition was super fun. We ended up having over 50 members participate each donating $20. That means we were able to raise $400...Read More
