Archives

Warm-up & Mobility: 15 Minutes Skill: CrossOver Symmetry instruction (15 min) Conditioning: For total reps – FGB style – 3 rounds 1 min of each for reps reps Row (for calories) Sit-ups [...]

Warm-up & Mobility: 15 Minutes Strength: Clean and Jerk – warm it up (10 min) Conditioning: For total rounds and reps 3 min AMRAP of – 3 Power Clean and Jerk (135/95lb) 3 Toes-to-bar [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Deadlift – 3 or 4 sets of 3 reps working up to approx @ 60% of 1RM (don’t lose form!!) (20 min) Tight, take slack out, Slow from floor [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press 3-3-3-3 (20 min) Conditioning: For total rounds and reps 5 Min AMRAP of – 15 Thrusters (95/65lbs) 15 C2B Pull-ups Rest 3 minutes 5 [...]

Warm-up & Mobility: 15 Minutes Strength: Warm-up the Front Squat Conditioning: 5 rounds for time of – Run 400m 21 KB Swings 14 Burpees 7 Front Squats (115/75lb – or 155/115 for [...]

Today is a special WOD that we have not done in some time. This WOD was named “The Doctor is OUT” as it was the farewell WOD for our very first member, Dr. Donny Pritt., who moved to [...]

Warm-up & Mobility: 15 Minutes Strength: Hang Snatch EMO2M – 6 rounds – 1 High Hang Power Snatch + 1 Above the Knee Hang Power Snatch + 1 Above the Knee Hang Snatch + OHS. Add weight [...]

Warm-up & Mobility: 15 Minutes Skill: Pull-ups / MUs Progressions and athlete goals for achieving movements Conditioning: 14 minute AMRAP of: 9 SDHP with KB 12 HR Push-ups 15 Box jumps [...]

Warm-up & Mobility: 15 Minutes Skill/Strength: QUICKLY Warm-up Power cleans for WOD Conditioning: CrossFit Games Open WOD 11.5 20 min AMRAP of: 5 Power Clean (145/100#) 10 TTB 15 Wall Balls [...]

Warm-up & Mobility: 15 Minutes Strength: Squat (20 Min) – approx 5 sets of 5 reps each, last set should be approx. 75% of 1 RM Conditioning: Each work interval is 2 min – followed by 1 [...]