Beginner

Tuesday 180424 – Beginner

Partner Conditioning For time: 100 Calorie Row + 5 rounds of: 18 Push Press (95/65, Rx+135/95) 18 Box Jumps (24/20) + 100 Calorie Row + 5 rounds of: 50 Lateral Bar Jumps 20 Front Rack Reverse Lunges (95/65, Rx+135/95) Partition… Read more »

Saturday 180421 – Beginner

Strength A1.Bench Press (30X2) 4×6-8, increasing A2. 15-20 Tuck ups Rest 2-3 minutes between rounds. Conditioning “From Russia, With Love” For time: 150 Russian Kettlebell Swings (24/16,Rx+ 32/24) Time Cap: 6 minutes. Compare to 1/21/17.

Thursday/Friday 1804019-20 – All Levels

Thursday 4/19 Strength Tempo Overhead Squats 5×3 (32X1), increasing Compare to 4/5/18. Each week after the Open, we’ve been working on improving our form and stability with the Overhead Squat. If you’ve been able to complete the tempo correctly, consider… Read more »

Tuesday 180417 – Beginner

Strength Push Press 6×3, increasing Compare to 4/10/18. Note that this is the last exposure of Push Press at 6×3. Next week’s Push Press will be 6×2. Partner Conditioning “Hi-5 2.0” For time: 60 Push Press (115/85), partner “rests” in… Read more »

Saturday 180414 – Beginner

Strength Power Cleans 6×2, increasing Compare to 3/30/18. Conditioning For time: 40 Wall balls (20/14) 15 Cleans (115/63) 40 Wall balls (20/14) 10 Cleans (135/83) 40 Wall balls (20/14) 5 Cleans (155/103) Note: Any type of clean allowed (Muscle, Power,… Read more »

Thursday/Friday 1804012-13 – All Levels

Thursday 4/12 CrossFit.com WOD 3/29/18 Power Snatch 3-3-3-3-3 reps Snatch Balance 2-2-2-2-2 reps Squat Snatch 1-1-1-1-1 reps Friday 4/13 Kettlebell Skills Kettlebell Sumo Deadlift High Pulls and American Swings Conditioning “Team Bell Hop” Max reps for 4 rounds (each team… Read more »

Tuesday 180410 – Beginner

Strength Push Press 6×3, increasing Compare to 4/03/18. Partner Conditioning 14 minute AMRAP: 5/leg Kettlebell Goblet Reverse Lunges (24/16) 5 Kettlebell Pike Overs (Left side + right side = 1 rep) Alternate rounds with your partner. “Resting” partner holds a… Read more »