Category

CrossFit WOD
Split Jerks! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving *Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk *Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk *Sets 5-6 = 1 rep @ 92.5% of 1-RM Split...
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Front Squats! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 90+%...
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75 Hard Challenge starts Monday! Weightlifting Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, strip barbell and...
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Super Charged Sunday! Metcon Manion7 rounds for time of: Run 400 meters29 back squats ♀ 95 lb. ♂ 135 lb. 13-11-9-7-5 Reps for Time Muscle-Ups Squat Snatches (135/95 lb) Time cap: 13 minutes for males, 15 minutes for females In teams of two, partners will alternate movements, for as many rounds and reps as possible...
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Teams of two! Metcon In teams of two, complete the following for time: 2000 Meter Relay Row 1600 Meter Relay Run 120 Single-Arm Dumbbell Thrusters (50/35 lbs) 80 Toes to Bar 40 Strict Pull-Ups 20 Strict Handstand Push-Ups Throughout this workout, only one partner will be working at a time. For the row, switch every...
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We are Open Normal Hours for New Years Eve & New Years Day! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press x 4-6 reps @ 20X1   Followed by… Every 2 minutes, for 4 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set   Metcon Every minute, on...
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Barbell Hip Thrusts! Metcon For time: 50/40 Calories of Rowing  40 Deadlifts (225/155 lbs) 50/40 Calories of Rowing  Weightlifting Three sets of: Barbell Hip Thrusts x 8 reps @ 2112 immediately followed by… Barbell Hip Thrust Iso-Hold x 15-30 seconds (hold the top position, creating maximal contraction of your glutes and hamstrings for as long...
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Split Jerks or Strict Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk *Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk *Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk Or  B.  Every 2 minutes, for...
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Kettle Bell Swings! Metcon For time: 400 Meter Run 40 Kettlebell Swings (24/16 kg) 20 Burpee Box Jump-Overs (24″/20″) 400 Meter Run 30 Kettlebell Swings 15 Burpee Box Jump-Overs 400 Meter Run 20 Kettlebell Swings 10 Burpee Box Jump-Overs 400 Meter Run 10 Kettlebell Swings 5 Burpee Box Jump-Overs
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[photo] We are Open Normal Hours for New Years Eve & New Years Day! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 70% *Set 3 – 1 rep @ 75% *Set 4 – 1 rep @ 80% *Set 5...
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