This is week 5 of 6 of our current strength program. Week 6 will go up to 90-92%. This should be heavy and require a bunch of effort. Following week 6, we will test 3rm in week 7 and re-test 1RM in week 8. I have a gnarly from CrossFit West that Denny recommended...Read More
I’ve never seen the box jump over technique explained quite this way. But I’m going to give it a try tomorrow. It seems like it may turn me into a motor moron, though. Workout of the Day 5 Rounds for Reps In 2:30 minutes, perform 15 Toes to Bar 10 Burpee Box Jump and Over...Read More
“Murph” is coming up! If you ordered a t-shirt, it should be arriving by the 25th – ready to wear for the 26th! Workout of the Day Strength/ Skill 2 Position Snatch Work from just above the knee and just barely off the ground. Build to a heavy set in 20 minutes Conditioning “Murph Training”...Read More
For Tuesday’s workout, the idea is to complete 3 complete deadlift, 2 complete power cleans, and 1 thruster. No squat clean into thruster this time. To earn the newly coveted *, you must perform each round unbroken. Workout of the Day Gymnasty EMOM 5 20 Seconds Handstand Work/40 Seconds Rest Conditioning AMRAP 15 3 Deadlift...Read More
We are in week 5 of 6 for our current strength progression. The sessions should be getting very heavy, especially with the high number of sets. Sets 4 and 5 may be challenging. Make sure you are taking rest between sets after warming up properly. We will be doing “Murph” as a gym on Saturday,...Read More
Classes at 9am and 10am. At 10am we will be doing snatch balance familiarization. Saturday’s workout is 3 back-to-back couplets from CrossFit.com. 3 Rounds 5 Snatch 5 Bar Muscle Up 3 Rounds 15 Deadlifts 30 Air Squats 3 Rounds 5 Cleans 5 Bar Muscle Ups Men 155 Women 100 Read More
Thursday’s work out has no lifting or any other skills associated with it – Chest to bar Pullups and Doubleunders. It’s a version of Open 17.5 – the idea is to do the C2B in a big of sets as possible, but quickly. If you do 9 straight, but stand around waiting to go, maybe...Read More
So, I let the last cardio challenge, a short double under tester, go a little long. I will give this one a week and half. You can try the CFO Triathlon – we don’t have a pool so you will have to row. The CFO Triathlon is: Row 100/80 Calories, Bike 100/80 Calories, Run TL...Read More
Workout of the Day Strength/Skill No Hook No Foot Hang Snatch Build to a heavy for 15 minutes THEN 3 attempts at a heavy hang snatch Conditioning AMRAP 10 9 Toes to Bar 9 Burpees Read More
