1. 09/29/2022

    8 Minute AMRAP

    150 Meter Shuttle Run

    10 KB Swing (53/35)

    10 Sit Ups

    Then

    5 x 2 Jerk (power or split)

    For today, we will be using the AMRAP as a good warm up for the Jerk work we will be doing.  Goal for todays 5 x 2 is to spend a good amount of time on technique.  We aren’t as concerned with how heavy you go vs how the technique looks.  This is a good opportunity to work on technique that will definitely transfer to your future workouts.

  2. 09/28/2022

    6 x 2:00 Interval

    (22/18)(30/25) Cal Row

    Max Rep Devils Press (50’s/35’s)

    Rest 3 Minutes

    For today, we are looking to row at about an 80% effort each round.   We are aiming to have about 45 seconds to do our max rep devils press.

    Our 3 minute rest breaks are programmed to maximize your recovery so you can attack the next round.  Intensity will be high today!

  3. 09/27/2022

    Complete For Time

    100 Double Unders

    50 Wall Balls (20/14)(10’/9’)

    50 Toes To Ring

    50 Wall Ball

    100 Double Unders

  4. 09/26/2022

    ANNOUNCEMENT:  The gym will be closed on October 8th & 9th for the CrossFit Level 1 Seminar.   Make plans to enjoy your fitness with something outdoors or gather a group together for a park or track WOD.

    Complete For Time:

    21-15-12-9-6-3

    Power Clean (95/65)(165/115)

    Bar Dips

    Calorie Bike

    For today, we are looking at a moderate weight for the power cleans.  This should be a weight you can cycle for reps (thinking 10+ If fresh).  We are ideally NOT looking to start any of our sets with singles.  Look to cycle a few reps before going to singles.

    For the bar dips, break before you HAVE to as once you fail, it will be hard to recover from.  If you need to use bands for these,  pick a band that will allow you to do several unbroken reps.

  5. 09/23/2022

    3 x 8:00 Sets

    1,000/800 M Row

    OHS

    1st Round 30 Reps @ (75/55)(115/75)

    2nd Round 20 Reps @ (95/65)(135/95)

    3rd Round 10 Reps @ (115/75)(155/105)

    For today, we are looking to increase weight in each of the 3 sets.  Technique in the OHS is a must for this one and you need to be prepared to go lighter than you may want in exchange for quality reps.  Regardless of the weight you use, you WILL get plenty of work.

  6. 09/21/2022

    50-40-30-20-10

    Double Unders

    Sit Ups

    10-8-6-4-2

    Wall Walks

    RX+ 12-10-8-6-4

  7. 09/20/2022

    20 Minute EMOM

    (12/8)(15/12) Cal Bike

    6 T2B+ 3 Pull Ups + 3 C2B or 3 T2B + 3 Pull Ups + 3 C2B + 3 Bar MU

    6 Power Cleans (135/95)(205/145)

    12 Box Jumps (24”/20”)

     

  8. 09/19/2022

    Complete For Time

    5 Rounds

    200 Meter Run

    15 Wall Ball Clusters (20/14)(10’/9’)

    12 Minute Time Cap

    Then

    5 x 5 Back Squat

    For our back squats, we are looking at working sets of 5 reps and not necessarily looking for a 5 reps max back squat.  Either find a weight to do all 5 sets with OR increase weight after each set.

  9. 09/16/2022

    Complete For Time

    3 Rounds

    15 Bar Facing Burpees

    12 Snatch (95/65)(155/105)

    9 C2B/Bar MU