Archives

Strength: Bench press 5×5 Skill review: Deadlift and Hang Power Cleans Then for time, perform each of the following exercises. 10 reps for the first round and decrease your number of reps by [...]

Skill practice: Kettlebell swing, kettlebell clean & jerk Then, as many rounds as possible in 20 minutes of: 10/10 KB clean & jerk (24/16k) 20 m Burpee frog jumps (down one length of the [...]

Skill/Strength: For form not weight, overhead squat, snatch balance, and sumo-deadlift high pull (SDHP) Then, five rounds for time of: 10 Overhead squat – bar only 400m Run with sandbag [...]

Today we are doing the 2nd WOD in the CrossFit Games Open. As many rounds as possible in 15 minutes of: 9 Deadlifts (155/100 lb) 12 Pushups – game standard 15 Box jumps (24/20″) Then, [...]

Today’s WOD is dedicated to – and created especially for – Dr. Donald (Donny) Pritt, our very first member back before we even had our space. Donny will be missed, although he [...]

Strength/Skill: Strict Press 5-5-5-5, Push-press 5 reps Then, as many rounds as possible for 20 minutes: Lunge 20m* with plate locked overhead (45/25) 15 Goblet squats with kettlebell (24/16k) [...]

Skill practice: handstand push-up progression and rope ascents (with controlled descents!!) Then, AMRAP in 20 minutes: 5 Kick-ups to handstand hold 10 Back extensions on GHD 20m Frog jumps 10 [...]

Group warm-up: AMRAP 3 minutes – 10 med ball cleans, 15 squats – Then Burgener warm-up to drill those snatch and clean skills. Then, low back squats 5-5-3-3-3. Increasing load each [...]

After individual warm-up, group warm-up is with dot drills plus box jumps of increasing height, then Burgener warm-up. Skill review: Hang power cleans and cleans, jerks, and burpee over bar with [...]

Must needed Rest day! Enjoy!