WORKOUT for Wednesday 8/10/2022 another 3 sets of 10 reps of back squats at 50-70% of your 1RM to prepare for next Monday’s 20RM test then 3:00 to complete 200m run 15 toes-to-bar 10 double DB clean & jerks, 2×20/35/50lbs 3/5 (strict ring) muscle-ups At the completion of the 3:00 immediately stop your work and […]
SKILLS for Tuesday 8/9/2022 is the SNATCH Gymnastics for Tues 8/9 bar muscle-ups, pull overs, handstand max WATCH:
WORKOUT for Monday 8/8/2022 back squats then AMRAP in 12 minutes: 12 dumbbell snatch, 20/35/50lbs 12m (overhead) dumbbell lunge The DB snatch does not have to alternate, however the DB must be carried during the lunge. Each 6m section of lunges counts as 1 rep. Post score to whiteboard. WATCH:
STRETCHING for Sunday 8/7/2022 WATCH: The Final Day of the 2022 CrossFit Games
WORKOUT for Saturday 8/6/2022 “CHAD” 1000 step-ups, 20″ carrying 20lbs, for time. Optionally you can partner up and “You Go, I Go”. Post time to whiteboard. WATCH: Day 4 (of 5) of the 2022 CrossFit Games
There will be NO 5:30pm or 6:30pm class tonight due staffing issues. WORKOUT for Friday 8/5/2022 100 dumbbell hang clean thrusters, 2×20/35/50lbs, every minute on the minute perform 5 burpees 18:00 time cap. Post time to whiteboard. WATCH: Day 3 (of 5) of the CrossFit Games
SKILLS for Thursday 8/4/2022 is the BENCH PRESS WATCH:
Remember! Tracking your workouts in your journal earns you on your way to WODclub benchmarks. WORKOUT for Wednesday 8/3/2022 every minute on the minute until 150 wall balls are completed: a. 14 burpees b. 14 dumbbell hang power clean, 20/35/50lbs c. max wall ball, 8/14/20lbs to 9/9/10′ d. rest Goal is to SELL OUT at […]
SKILLS for Tuesday 8/2/2022 is PRESS/JERK GYMNASTICS for Tues 8/2 circular toes-to-bar, lateral handstand walks, handstand hold, strict pullups, core finishers CONDITIONING for Tues 8/2
WORKOUT for 8/1/2022 deadlift 10-to-1, then “40/40” for time: 40 strict HSPU 40 front squats, 30/50/70kg SupeRx = 60/60. Post time to whiteboard! WATCH:
