It’s “Back to School” week! No, not for the kids, for CrossFit athletes! Our annual summer fitness comp kicks off on Saturday. This week, the workouts will do the job of prepping our athletes so they can crush the weekend. Then come see me play at Rivi’s…pretty please? This week we will clean grip deadlift for the final on Monday, pull-up and dip on Tuesday, do a “Elementary” prep workout on Wednesday (it’s got thrusters) and keep the engine running clean on Thursday and Friday. Barbell Shrugged explains Tabata Workout of the Day Strength Clean Grip Deadlift 5 sets of 3, 77.5% Conditioning Tabata Doubleunder Tabata Power Clean 135/95 Tabata Doubleunder Same protocol as Friday – this workout is a total of 12 minutes – actually 11:50. But who is counting? Well, we are. Score is lowest of the 3 breaks, for example 31/6/29.Read more

CrossFit at 9 and 10 – this can be scaled! Death by: 2 OHS 95/65, 1 Bar MU 4 OHS, 2 BMU Keep going up on the minute. When you cannot complete the work, rest 2 minutes and perform Death by: 2 Push Press, 1 TTB 4 PP, 2 TTB Keep going up…Read more

There have been some very tough workouts the last two days. The engine test of the clean/thruster/burpee and the heavy, heavy central nervous system zapper of the deadlift EMOM were some great challenges and we will see versions of them again. We will do our final wall ball workout this week. Giddyup. Workout of the Day OTM 10 Min 1 – 10 Wallball Shots 25/20 Min 2 – 12 Wallball Shots 20/14 Conditioning Tabata Situps Tabata Pushups Tabata SitupsRead more

The heatwave will continue Thursday, so we will lift heavy. Workout of the Day OTM 20 5 Heavy Deadlifts Score is your biggest weight across at least 5 lifts. I recommend 65-70% of your 1RM. There is not enough time to switch weights like Monday. Try to stick with a heavy weight, like 315/225.Read more

Ok – it’s gonna be super hot tomorrow and I programmed a thruster suck-fest. I am going to adjust it ever so slightly. (Say thank you, Brian:)) Workout of the Day 11 1 minute Rounds 7 Power Clean 7 Thruster 7 Bar Facing Burpees Perform as many rounds as possible of the triplet. Work for 1 minute, rest 1 minute. Pick up where you left off on the last round. Ladies 65, Men 95Read more