Strength: Deadlift 20:00 min to work to a 1rm The suggested rep scheme is… 7 at 60% 6 65% 5 at 70% 4 at 75% 3 at 80% 2 at 85% 1 at 95% WOD: 5 MIN AMRAP Buy in: 20/15/10 Cal Bike and 15 Box Jumps 24/20/16 then… Max Deadlifts with time remaining 185/135/105 Rest 2 mins...Read More
Strength: Back Squat 20:00 min to work to a 1rm The suggested rep scheme is… 7 at 60% 6 65% 5 at 70% 4 at 75% 3 at 80% 2 at 85% 1 at 95% 1 at 101% WOD: 10 MIN AMRAP 10 TTB 10 Back Squats (95/65/55) *clean weight then put on backRead More
Strength: Bench Press 10 MIN EMOM 2 bench presses at 80% of 1rm WOD: 3 Rounds for Time: 20 Pushups 20 Box Jumps 24/20/10 20/17/15 Cal Bike 20 Russian KB Swings (70/53/36)Read More
Skill: Kipping/Butterfly Pull-ups (spend 10-15 mins on progressions) WOD: 21-15-9 Thrusters, 95# / 65#/55# Pull-ups *10 MIN HARD CAP *stimulus is a sprint. *Scale accordinglyRead More
Strength: Hang Power Cleans 5×3 (moderate load) ideally 75% of 1rm Power Clean WOD: FIVE 3 MIN AMRAPS: 12 Single Arm 1 DB Box Step Ups (50/35/25) (24/20/16) 6 Burpees Max Hang Power Cleans with time remaining (135/95/65) *Rest 1 Minute Between Rounds * After completing the first two stations, athletes will go for hang...Read More
WOD: For Time: 50-40-30-20-10: Calorie Row After Each Round: 10 Deadlifts (185/135) 40 Double Unders OR 60 singles *25 min time cap *Cashout time permitting- coach choiceRead More
Hi Everyone, Please take some time to read our news for the month! CrossFit Open 2021 Team Champs: And just like that, our 2021 Open is done. It was a super fun 3 weeks of friendly competition between all 6 teams. Congrats to everyone for showing up, giving it their all, and having fun. We also wanted to...Read More
Strength: Hang Power Snatch 5×3 (moderate load) ideally 75% of 1rm Snatch WOD: 13 MIN AMRAP 13 Hang Power Snatches (75/55/45) 200m Run (count run as 1 rep) 13 Toes to BarRead More
