In honor of the crossfit games coming and going, I've decided to pull some of my favorite events from the games and program them this week. I've modified a few of them slightly to accommodate us as a group whether it be weight or time...
Read MorePartner WOD!! Metcon: 8 Rounds 12 Synchroed Toes 2 Bar 20 Goblet Squats (55/70) 15 Synchroed Power Snatch (65/95) *T2B and Power Snatch are done together. Goblet Squats can be split however you want. 30 minute cut-off*...
Read MoreStrength: 5 x 2 Squat Cleans *they do not need to be unbroken* Metcon: AMRAP X 10 minutes 8 OAA Dumbbell Snatch (45/70) 8 Front Rack Lunges (95/135) *At least 7 Rounds to Rx*...
Read MoreMetcon: 6 Rounds 12 Dumbbell Thrusters (35/50) 15 Box Jumps (24/30) 20 Sumo Deadlift High Pulls (65/95) *24 minute cut-off*...
Read MoreStrength: 6 x 2 Split Jerk Metcon: -Start with 12 Clean and Jerks (105/155)- 3 Rounds 30 Sit-ups 20 Push-ups -End with 12 Clean and Jerks (105/155)- *10 minute cut-off*...
Read MoreMetcon: 30-20-10 Cal Row Overhead Squats (75/115) Handstand Push-ups -End with 100 Air Squats-* *22 minute cut-off. You must perform 3 Burpees every minute on the minute during the Air Squats until the 100 are complete.*...
Read MoreStrength: "Wave Loading" 3, 2, 3, 2, 3, 2 Deadlifts *weights should be ascending going from 3-2 but stay the same going from 2-3 reps* Metcon: 9 Minute Ladder 2 Power Cleans (95/135) 3 Chest 2 Bar Pull-ups *At least through 15 Pull-ups to Rx*...
Read MoreMetcon: 1 mile-800m-400m-200m-100m 25-20-15-10-5 5-4-3-2-1 Run Ring Dips Wall Climbs *30 minute cut-off*...
Read MoreReminder there is no noon class and only a 5pm class in the afternoon. Strength: Find your 5 Rep Max Back Squats Metcon: "Fran" 21-15-9 Thrusters (65/95) Pull-ups *10 minute cut-off*...
Read MoreMetcon: AMRAP x 21 minutes 50 Double-Unders 12 Front Rack Lunges (75/115) 15 Shoulder 2 Overhead (75/115) *At least 7 Rounds to Rx*...
Read More