Partner WOD With a partner, complete the following for time: 150 Wall Balls (30#/20#) 100 C2B Pull-ups 50 Power Cleans (155#/103#) One partner is working on the reps, while the other partner is running 400m. Partners will switch tasks when the runner has completed the 400m.
Congratulations to Niko Perdiou, our September Athlete of the Month. Over the past year Niko has done nothing but show consistency and bring a workmanlike approach every time he steps into the gym. In this time, we have seen Niko transform himself into not only a better CrossFit athlete, but also a more confident, self-assured …
September 2017 Athlete of the Month – Niko Perdiou Read More »
Strength Back Squat A. Every 2 minute complete: Set 1: 10 reps @ 50% of 1RM from last Monday Set 2: 8 reps @ 60% Set 3: 6 reps @ 70% Set 4: 4 reps @ 80% Set 5: 2 reps @ 90% B. Every 2 minutes, for 5 sets complete: 5 reps @ 60% …
Strength A1. Deadlift 8 reps @ 50% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 2 reps @ 85% A2. 5 x 8/8 Bent Over DB/Kb Rows Conditioning Complete the following for time: 40 Toes-2-Bar 30 Burpee Box Jump Overs (24″/20″) 20 Thrusters (135#/93#) -Rest 5 minutes- 20 Thrusters (135#/93#) …
Strength A. 10 minutes to build to today’s 3RM Push Press B. 3 x 6-8 @ 70% of A Conditioning 5 x 1:00 Row Sprint @ 24-26-28-30-30+ strokes/minute Rest :90 after each After 5th rounds, rest 3 minutes and repeat.
Reminder that we only have classes at 6:00am, 7:00am, and 8:00am. Hero WOD Hotshots 19 Six rounds for time of: 30 Air Squats 19 Power Cleans (135#/93#) 7 Strict Pull-ups 400m Run Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, …
Team WOD 2 vs. 2 Workout Team of 4 (2 teams of 2) completes 3 Rounds: Team 1: 800m Run (400m Each) Team 2: AMRAP 20 Dumbbell Power Cleans (50/35#) 30 Wall Ball (20/14#) *Whichever team gets the most rounds wins. Teams rotate once Team 1 completes the 800m Run. Each person runs 400m while …
Strength Front Squat 5 x 4 Final set should be 5-10# heavier than last week Conditioning For time: 150 Double Unders 60 Alternating Pistols 30 Hang Squat Snatches (115#/78#) *Scaling: 150 Double Unders → 75 Double Unders → 200 Single Unders 60 Pistols → 60 alternating Kb Goblet lunges → 60 alternating reverse lunges Hang Squat Snatches → Hang Power …
Gymnastics 3 sets for quality: 12-15 Inverted rows @ 21×1 Tempo :30 L-Hold (scale w/ hollow hold) Conditioning For time: Start with an 800m Run, then.. Reps of 15-12-9: Deadlift (275#/183#) Strict Handstand Push-ups Finish with an 800m Run Scaling options: 800m Run → 600m Run → 400m Run Deadlift → 75% 1RM (do not exceed prescribed weight) …
Olympic Every :30 for 10 minutes: 1 Squat Clean + Jerk *Choose a working weight for the entire EMOM. This should be a challenging weight that you can move efficiently. Think ~75% of 1RM. Endurance 10 x 1:00 Row for max distance / 1:40 minute rest between each Sets 1-4, keep stroke/minute rate between 20-24 …
