1. 10/22/2021

    Complete For Time:

    10 Rounds

    (10/8)(15/12) Cal Bike

    (8/10) Power Snatch (75/55)(95/65)

    (8/10) Pull Ups/Chest To Bar Pull Ups

    (8/10) Bar Facing Burpees

    25 Minute Time Cap

    Sometimes you just have to grind it out.  Today’s time cap is a pretty aggressive so you’re going to have to find that sustainable pace for this one.  The key will be transitions from movement to movement while trying to keep a consistent heart rate.

  2. 10/21/2021

    8 Minute AMRAP

    8 Floor Press (95/65)

    8 Back Squat (95/65)

    8 Push Jerk (or S2OH) (95/65)

    8 Back Squat (95/65)

    ***Then***

    1 Rep Max Back Squat

    CONDITIONING OPTION

    5 Rounds

    1 Min Concept 2 Bike For Cals

    1 Min max distance Assault Runner

    1 Minute Rest

     

  3. 10/20/2021

    “Business As Usual”

    5 Rounds

    10 Front Squat (95/65)(135/95)

    (10/15) Toes To Bar

    10 Box Jumps (24”/20”)(30”/24”)

    (15/12) Cal Row

     

  4. 10/19/2021

    12 Minute EMOM

    (12/15) Lat Sit Ups (20/14)

    (10/12) Deadlift (135/95)

    (8/10) Bar Dips

    10 Hand Release or HSPU

    ***Then***

    1 Rep Max Deadlift

    CONDITIONING OPTION

    5 Rounds

    :45 Ski Erg

    1:30 Rest

  5. 10/18/2021

    Complete For Time:

    5 Rounds

    20 KB Snatch (53/35)

    100 Meter Run

    20 KB Lunge (53/35)

    100 Meter Run

    For the early classes, dress warm!  Same for the 6:30pm!

  6. 10/15/2021

    Complete For Time  (Last Done 10/12/2020)

    1 Round “Squatting” DT (95/65)(135/95)

    3 Wall Walks  or  25’ or 50’ HS Walk

    2 Rounds “Squatting’ DT

    3 Wall Walks or 25’ or 50’ HS Walk

    3 Rounds “Squatting” DT

    3 Wall Walks or 25’ or 50’ HS Walk

    ”Squatting DT” = 12 Deadlift, 9 Hang Clean, 6 Shoulder to Overhead

    For those that have done DT, you know this one gets “grippy” and the barbell volume adds up quickly.  As a guideline for today, we want you to think about a weight you could do one round of this unbroken if fresh.  That’s not to say that’s how you will do it, but we want you to think about the weight that you COULD do it unbroken.  Logical break points for this come at 11 deadlifts and 8 hang clean.   We are looking to push pace on this one with minimal rest breaks.

    If you have been working on your HS Walks,  today is a good day to put that practice into the wod.  25’ is a good place to start with this.

    As per usual, your Coach can help guide you for what is best for you.

  7. 10/14/2021

    ANNOUNCEMENT:  WE WILL NOT BE LIFTING TODAY.  THIS WOULD BE THE START OF WEEK 4 WHICH IS A DELOAD WEEK.  WE ARE SKIPPING THE DELOAD AND TESTING 1 REP MAXES NEXT WEEK AND THEN WE WILL BEGIN THE NEXT CYCLE OF PROGRAMMING WHICH WILL BE GEARD AS MORE OF AN “OPEN PREP.”  FOR THOSE THAT ARE NEW TO US OR NEW TO CROSSFIT, TALK TO YOUR COACH IF YOU WANT TO KNOW MORE ABOUT THE CROSSFIT OPEN.

    5 x 2:00 Interval

    (18/13)(25/20) Cal Bike

    Max Rep Burpee Pull Up in Remainder

    2:00 Rest

    For today, if your body is recovered for a push, then push.  If not, this WOD can be treated as an active recovery and a great way to prime you for Fridays WOD.  Don’t cherry pick this one as it serves a dual purpose!

  8. 10/13/2021

    Complete For Time:

    1,000/800 Meter Row

    50 Single DB Step Ups (20”/16”)(50/35)

    50  Toes To Bar

    50 Single DB Power Clean (50/35)

    500/400 Meter Row

    This one is definitely going to be a test of the midline!

    For the row, this should be a smooth, comfortable pace.  We say it all the time, but this one isn’t one that is going to be won on the first row.

    As you are rowing this 1,000/800 meters, look at it as 3 separate segments.  What this looks like is the first 250/200 should be at a 60-70% effort.  The middle 500/400 should be at a higher effort.  Maybe 80-85%.  The last 250/500 should be back to the 70-75% range as you recover and get ready to start into the reps of work.

    For each of the 50 rep segments you should alway be working “downhill”. In other words, bigger to smaller sets.  For example, the 50 T2B could look like 12-10-8-6-4-4-3-3.   Try to keep rest breaks to a minimum here.

    The final row should be done a maximal effort.

  9. 10/12/2021

    10 Minute AMRAP

    10 OHS (45/35)

    10 Back Squat (45/35)

    200 Meter Run

    ***Then***

    Front Squat Week 3

    1 x 5 @ 75%

    1 x 3 @ 85%

    1 x 1+ @ 95%

    2 x 20 @ 50%

    CONDITIONING OPTION

    12 Min AMRAP

    10 OHS (75/55)

    10 Back Squat (75/55)

    400 Meter Run