Beginner

Sunday-Tuesday 180114-16 – Beginner

Sunday 1/14 and Monday 1/15 – All Levels Skill Snatch – Technical practice with PVC or Empty Bar Strength Experienced: Snatch Pulls 5×3, increasing Beginner: Snatch Deadlift 5×3, increasing Core Conditioning 4 rounds of 20 seconds work/10 seconds rest: Medicine… Read more »

Sunday-Tuesday 171224-26 – Beginner

Sunday 12/24 and Monday 12/25 “12 Days Of CrossFit” Rep scheme follows the holiday song “12 Days of Christmas”: 1, 2-1, 3-2-1, etc. Anyone wearing an ugly Christmas sweater for the duration of the WOD may subtract two minutes from… Read more »

Thursday-Saturday 171221-23 – Beginner

Thursday 12/21 Strength Tempo Back Squat 5×3 (Tempo: 32X1) Conditioning For time: 10 Thrusters (95/65) 50 Double Unders 8 Thrusters (95/65) 40 Double Unders 6 Thrusters (95/65) 30 Double Unders 4 Thrusters (95/65) 20 Double Unders 2 Thrusters (95/65) 10… Read more »

Sunday-Tuesday 171217-19 – Beginner

Sunday 12/17 and Monday 12/18 Strength Every 2 minutes, for 5 rounds: 3 Push Press, increasing Compare to 12/3-12/4/17. Conditioning 3 rounds of 3 minute AMRAP: 8 Hang Power Clean (95/65) 8/leg Front Rack Reverse Lunges (95/65) 8 Push Press… Read more »

Thursday-Saturday 171214-16 – Beginner

Thursday 12/14 Strength Bench Press 4×6-8, increasing Conditioning “Selfie Thursday” 10-8-6-4-2 reps of: Single Arm Kettlebell/Dumbbell Thrusters/arm (24/16) Strict Pull ups or Ring Rows *25 Double Unders or 50 Single Unders after each round = 5 sets total* All Levels… Read more »