Archives

Starting each day with the Burgener warm-up. (This has helped people learn/improve their clean and snatch skills tremendously!) Then, 5 minutes of practicing double-unders or another skill that [...]

2011 CrossFit Games Opener – As many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75lb/55lb) Score is tallied by how many successful reps were [...]

Skill review: Double-unders and power snatch Then, as many rounds as possible in 20 minutes of: 10/10 Single-arm kettlebell swings (24/16k) Run 200 meters with sandbag (45/25k) 10 True push-ups [...]

Skill review: Double-unders and power snatch Then, AMRAP 20 minutes of: 10 Wall balls (20/14lb) 10 Pull-ups 10 Back extensions on GHD We are working on double-unders and practicing the power [...]

Skill review: power clean, front squat, push press, and back squat Then, “The Bear.” 7 reps of the bear complex: power clean, front squat, push press, back squat, push press. Do not [...]

Skill practice – brief review of sandbag complex* and kettlebell swings technique Then, five rounds for time of: 10 Sandbag complex (45/25 lb) 10 KB swings (24/16k) * Sandbag complex [...]

Strength/Skill: Bench Press 5×5 and Strict Press 5×5 Then, partner up for the timed portion of the WOD. AMRAP 10 minutes of: Partner A does 10 burpess and 20 squats while Partner B [...]

Strength/Skill: Cleans – for form not for weight Then, 20 rounds or AMRAP 40 minutes (whichever comes first) of: 5 Hang power cleans 10/10 Sledgehammer swings 20 Squats

Strength/Skill: Overhead squat and deadlift – for form not weight Then, five rounds for time of: 10 Deadlifts (225/185lb) 20m Lunge with plate locked overhead (45/25lb) 15 Box jumps – [...]

Strength/Skill: Kipping pull-ups and kettlebell swings (technique focus) Then, as many rounds as possible in 20 minutes of: 10 Kettlebell swings (24/16k) 5 Pull-ups 10 Wall balls (20/14lb) 10 [...]