1. 02/06/2023

    COMPLETE FOR TIME

    3 Rounds

    25 Power Snatch (75/55)

    25 T2B

    75 Double Unders

  2. 02/03/2023

    Complete For Time

    60 Thrusters (95/65)

    30 C2B Pull Ups/Bar Muscle Ups

    60 SDHP (95/65)

     

  3. 02/02/2023

    Tabata Mash Up
    0:00-4:00
    Strict Pull Ups
    Burpees
    Rest 1 Min
    5:00-9:00
    Air Runner Meters
    Lunges
    Rest 1 Min
    10:00-14:00
    C2 Bike Cals
    Goblet Squat (53/35)
    Rest 1 Min
    15:00-19:00
    Ski Erg Cals
    DB Strict Press (50/35)
    1 Min Rest
    FINISHER
    20:00-24:00
    Plank
    Hollow Rock

  4. 02/01/2023

    15 Minutes to Find A Heavy Bear Complex

    Bear Complex

    Complete unbroken reps of the following: Clean (any style), Front Squat (Squat Cleans are acceptable), Shoulder to Overhead from the front rack (any style- including thruster-jerks), Back Squat, and Shoulder to Overhead from the back rack (any style).

    Rest 2 Minutes

    10 Min EMOM

    1 Bear Complex @ 60% of your heavy

    10 Barbell Push Ups/HSPU

    12 Bear Hug Sit Ups (20/14)

  5. 01/31/2023

    Complete Each Round For Time

    20/17 Cal Bike

    50 Double Unders

    12 Alt DB Hang Power Cleans (50/35)

    12 DB Box Step Up & Over (24”/20”)(50/35)

    Rest 1 Minute Between Rounds

     

  6. 01/30/2023

    THE CROSSFIT WORLDWIDE OPEN IS JUST AROUND THE CORNER.  BE SURE TO KEEP WATCHING FOR ANNOUNCEMENTS ON OUR WEBPAGE AS WELL AS ALL OF OUR SOCIAL MEDIA.

    WE WILL ONCE AGAIN HAVE TEAMS THIS YEAR AND OUR TEAM CAPTAINS ARE IN PLACE.  WE WILL ALSO BE FINANCIALLY SUPPORTING A NON PROFIT TIED TO ONE OF OUR MEMBERS.

    WE ARE HOPING THIS YEAR IS OUR BIGGEST YEAR EVER FOR PARTICIPATION.  THE OPEN TRULY IS. FOR EVERYONE!

    Complete For Time

    60 Cal Row

    50 Wall Ball (20/14)(10’/9’)

    40 Deadlifts (185/125)(225/155)

    30 Wall Ball

    20 Deadlift

    10 Wall Ball

  7. 01/27/2023

    Complete For Total Time

    15-12-9
    Thruster (75/55) (95/65)
    Pull Ups
    Rest 2 Min
    12-9-6
    Thruster (95/65)(135/95)
    C2B
    Rest 2 Min
    9-6-3
    Thruster (115/75)(185/125)
    Bar Mu

    For today, we will modify the gymnastics movements to end on the most difficult for you.  If you do not have Bar MU, we will look to do strict pull ups.

  8. 01/26/2023

    Complete Each Interval for Max Calories

    1:00 Assault Bike

    1:00 Rest

    1:00 Row

    1:00 Rest

    2:00 Assault Bike

    1:00 Rest

    2:00 Row

    1:00 Rest

    3:00 Assault Bike

    1:00 Rest

    300 Row

    1:oo Rest

    2:00 Assault Bike

    1:00 Rest

    2:00 Row

    1:00 Rest

    1:00 Assault Bike

    1:00 Rest

    1:00 Row

    1:00 Rest

    For today, we are looking at some conditioning with low impact to the joints.  You can approach this as an active recovery using a RPE (Rate of Perceived Exertion) of 6 or 7, or as a maximal effort for each machine.  These types of workouts are a MUST for your body to recover as well as to continue to build you motor.

  9. 01/25/2023

    Complete For Time

    30-20-10

    OHS (95/65)(135/95)

    T2B