Beginner

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 170108-10 – Beginner

Sunday/Monday 1/8-9 Skill Kipping Pull ups Conditioning Partner “Sage at 20” 20 Minute AMRAP: 20 Thrusters (135/95, Scaled: 95/65 or 65/45) 20 Pull Ups (Scaled: Ring Rows) 20 Burpees (Scaled: No Push up Burpees) One person working at a time…. Read more »

Tuesday 170103 – Beginner

Strength Power Clean 6×3, from the hip, increasing Conditioning For Time: 50 Front Rack Reverse Lunges (95/65, 25/leg) 40 Sit ups 30 Power Cleans (95/65) 20 Burpees 10 Thrusters (95/65)

Sunday 170101 – All Levels

Team of 3, for time: “The Countdown to 2017” 500 Calorie Row 400 Wallballs (20/14) 300 Double Unders 200 Burpees 100 Sit ups (Advanced: Toes to Bar) Athletes switch after rowing 55 calories and rows in order (i.e. everyone shares… Read more »

Saturday 161224 – All Levels/Beginner

Partner WOD Every 4 minutes, for 40 minutes complete: 250/200 m Row 10 American Kettlebell Swings (24/16) 10 Burpees 10 American Kettlebell Swings (24/16) 250/200 m Row Switch every 4 minutes with your partner. Each person will complete 5 rounds… Read more »