1. 11/09/2022

    16 Minute AMRAP

    6 Deadlift (225/155)(275/195)

    8 Pike Push Ups/HSPU

    10 Cal Bike

    For today, you will pair up with some and do this as a “I go, you go” style.  This should amount to about a 1:1 work to rest ratio.  The intent for this is to be sprint efforts each time its your turn to go.  If uneven numbers for class, do it as a 1:1 work to rest as an individual.  Score is total rounds and reps.

  2. 11/08/2022

    Complete For Time

    10-20-30 Back Squat (135/95)

    30-20-10 Bench Press (135/95)

    15 Bar Facing Burpees after each round of Back Squat.

  3. 11/04/2022

    CrossFit Open Workout 22.3

    21 Pull Ups

    42 Double Unders

    21 Thrusters (95/65)

    18 C2B

    36 Double Unders

    18 Thrusters (115/75)

    15 Bar Muscle Ups

    30 Double Unders

    15 Thrusters (135/95)

    12 Minute Time Cap

     

    SCALED

    21 jumping chin-over-bar pull-ups
    42 single-unders
    21 thrusters (65/45)
    18 chin-over-bar pull-ups
    36 single-unders
    18 thrusters (85/55)
    15 chest-to-bar pull-ups
    30 single-unders
    15 thrusters (105/65)

    12 Minute Cap

  4. 11/03/2022

    18 Minute EMOM

    15/12 Cal Ski Erg

    100’ Double KB Farmers Walk (70/53)

    5/3 Wall Walks or 5 Wall Facing HSPU

    15/12 Cal C2 Bike

    5 Shuttle Runs

    Rest

  5. 11/02/2022

    3 x 10:00 Sets

    50/40 Cal Bike

    30 Lat Sit Ups (20/14)

    20 Alt DB Snatch (50/35)(70/50)

    10 DB Box Up & Over (24”/20”)(50/35)(70/50)

    We have dialed up another challenging interval workout!!  Ideally, we are looking at about 4 minutes of rest between rounds.  The goal with this is to push to the point were you feel like the rest break is just the right amount of time to fully recover.   IF you’re telling yourself that the rest break is too long, you likely didn’t push hard enough.

    Having said that, IF the calories on the bike will severely limit your ability to finish these rounds in under 6 minutes, adjust your calories, but PUSH THE BIKE PACE.

  6. 11/01/2022

    Complete For Time

    400 Meter Row

    21 Hang Power Snatch (95/65)

    21 Bar Facing Burpee

    400 Meter Row

    15 HangPower Snatch

    15 Bar Facing Burpees

    400 Meter Row

    9 Hang Power Snatch

    9 Bar Facing Burpee

  7. 10/31/2022

    Happy Halloween!!!

    3 Rounds

    10 Deadlifts (155/105)(225/155)

    10 Hand Release or HSPU

    20 Air Squats

    Rest 2 Minutes

    3 Rounds

    10 Deadlifts (185/125)(275/185)

    10 Hand Release or HSPU

    20 Air Squats

  8. 10/28/2022

    Complete For Time

    5 Rounds

    20 T2B

    15 Box Up & Over (24”/20”)

    10 Snatch (95/65)(135/95)

    25 Minute Time Cap

  9. 10/27/2022

    8 Minute AMRAP

    (16/14) Cal Bike

    16 KB Swings (53/35)

    16 Alternating Leg Lunge

    16 Sit Ups

    Then

    Build to A Heavy 3 Rep Deadlift