Workout of the Day

Tuesday 170117 – Competition

Warm up Your choice. Strength A1. 3×8-10/arm Dumbbell Bench Press, across (tough) A2. 3×8-10/arm Dumbbell Row, across (tough) A3. 3×3/arm Kettlebell Windmills (light, mobility) B. 4×6-8/leg Split Squats, across (tough) Compare to 1/10/17. Single arm for both the dumbbell bench… Read more »

Monday 170116 – Competition

Note: There is no scheduled 7:45 PM class due to the Bank Holiday. If you plan to come later on Monday, please email Coach Avery. Warm up 2 rounds w/empty barbell: 5 Close Grip Overhead Squat 5 Close Grip Snatch… Read more »

This Week’s Specialty WODs

CFE From 0-10:00 minutes, 10 Minute Alternating EMOM: Odd minutes – 10 Burpee Box Jump Overs (24/20) Even minutes – 10 Toes to Bar (Scaled: Tuck Ups) From 10:00-20:00 minutes, Row for Max Calories. From 20:00-30:00 minutes, 10 Minute Alternating… Read more »

Sunday-Tuesday 170115-17 – Beginner

Sunday/Monday 1/15-16 Strength Back Squat 3×5, increasing Then Overhead Squats 3×5, increasing Note: For Sunday and Monday workouts we will be working on Back Squats and Overhead Squats leading up to the CrossFit Open (about 7-8 weeks). Focus on going… Read more »

Sunday-Tuesday 170115-17 – Experienced

Sunday/Monday 1/15-16 Strength Back Squats 5×3, increasing Rest as needed, then: 1 attempt at max reps of Bodyweight Overhead Squats Scale Overhead Squats to 25%-50%-75% of bodyweight. Compare to 8/10/16. Conditioning 6 minute EMOM: 10-15 second L-hang from bar Tuesday… Read more »

Saturday 170114 – Competition

Warm up Your choice. Strength Every 90 seconds, for 10 rounds: 2 Hang Power Cleans+1 Jerk, increasing Conditioning 7 minute AMRAP: 7 Assault Bike Calories 7 Power Snatches (75/55) 7 Bar Muscle ups Rest 7 minutes 7 minute AMRAP: 7… Read more »