Strength A: Every 90 sec for 6 set 2 Push Press + Push Jerk Strength B: Every 90 sec for 6 sets 3 Hang Power Snatch + 1 Hang Snatch WOD: 3rds- 8 min cap 200 m run 10 Burpee Pull-ups 6pm Lite N Tite WOD: 2-minute intervals- 5 Cycles: 8 Burpee Box Jump Over Row for calories Rest...
Labor Day Schedule: 9:30 and 10:30am class only! WOD: “Zeus” 3 rounds for time of: 30 Wall Balls, 20/14 lbs 30 Sumo Deadlift High Pulls, 75/55 lbs 30 Box Jumps, 20 in 30 Push Press, 75/55 lbs 30 Row Calories 30 Push-ups 10 Back Squats, 1x bodyweight Scaled: 20 reps of everything To ensure safety and...
Labor Day Schedule: 9:30 and 10:30am class only! WOD: “Zeus” 3 rounds for time of: 30 Wall Balls, 20/14 lbs 30 Sumo Deadlift High Pulls, 75/55 lbs 30 Box Jumps, 20 in 30 Push Press, 75/55 lbs 30 Row Calories 30 Push-ups 10 Back Squats, 1x bodyweight Scaled: 20 reps of everything To ensure safety and...
Strength A: Every 30 sec 1 Jerk x 10 From rack Strength B: Every 3 min Front Squat 3 x 10 @ 65% L3: from floor WOD: 6 rds for time 3 Muscle-ups 12 Goblet Squats Lv1: 25/15 Lv2: 44/25 Lv3: 53/35 To ensure safety and respect of other athletes and coaches, we are enforcing a new late policy. If...
9:30 and 10:30am Regular CrossFit Strength: Every 3 min for 4 sets 6 Deadlifts WOD: 1 min stations 5x DB/KB Snatch Box Jumps (30/24) Toes-2-Bar 1 min rest 8:30 am Lite N Tite From 0:00-3:00, perform 3 rounds of: 3 pull-ups/jump PU 6 push-ups/knee PU 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups/jump PU 8 push-ups knee PU 12 squats From 6:00-9:00,...
Strength: Alternating EMOM- 6 rds 3 Strict Pull-ups AHAP 3 Push Press @ 80% WOD: 3rds 50 Unbroken Double Unders 25 Unbroken KBS *unbroken = if you stop in the middle of the set, you need to start back over at 1 Lv1: 100 unbroken SU or 25 DU, 35/25 Lv2: 50 Regular DU, 53/35 Lv3:...
Warm: -400 m run -Tabata Air Bike -Banded ankle anterior Strength: Every 2 min for 10 5 OHS (rack WOD: Partner WOD 30 Squat Snatch 3k Row Share work Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 To ensure safety and respect of other athletes and coaches, we are enforcing a new late policy. If arriving 10 min late or more, you...
Strength/Skill: EMOM 5 3-5 Strict HSPU -as hard as possible (no kipping!) then, Reverse Tabata (10s on/20s off- 8x) L sit- hold WOD: 400 m run Buy-in 5rds 5 Deficit HSPU 10 Weighted Pistols (53/35) 400 m run Cash-out To ensure safety and respect of other athletes and coaches, we are enforcing a new late policy....
Strength: Every 90 sec for 6 rds 2 Power Clean + 1 Jerk then, Every 90 sec for 6 rds 3 Clean Pulls WOD: 10 rds 5 Wall Balls 3 Chest to Bars 1 Squat Clean Lv1: 95/65 Lv2: 135/95 Lv3: 155/115 6pm Lite N Tite WOD: “½ Karen” then, 6 rounds 100m Farmer Carry db/kbs 9 DB Squat Cleans 6...
Strength: E3 min for 12 min 8,12,16,20 Back Squat 50-60% WOD: Power Snatch 9,7,5 Muscle Up 5,3,1 Lv1: 75/55 Lv2: 115/75 Lv3: 155/105 To ensure safety and respect of other athletes and coaches, we are enforcing a new late policy. If arriving 10 min late or more, you cannot take class. Thank you for your...