WORKOUT for Wednesday 12/21/2022 every minute on the minute for 16:00 a. 2 power snatch b. hang snatch + 2 OHS 6 rounds for max total reps: 1:00 DB snatch, 20/35/50lbs 1:00 crossover single unders 1:00 pogo burpees 1:00 rest Post score to whiteboard. ENGINE for Wed 12/21 AMRAP in 25 minutes: 400m run/equivalent 30 […]
SKILLS for Tuesday 12/20/2022 is the SNATCH CompEx for Tues 12/20 “SHSPU density test” for time: 20 SHSPU/8 wall walks 1:00 rest 15 SHPU/4 wall walks :30 rest 10 SHSPU/2 wall walks every :90 x6 do a power snatch + OHS @65-70% “ELECTRIC 10” AMRAP in 10:00 5 power snatch, 25/34/48kg 10 deadlifts 15 toes-to-bar […]
WORKOUT for Monday 12/19/2022 5 rounds of a 500m row for time, resting as needed between efforts then 20:00 to establish a 1RM squat (front/back/overhead/etc) Post slowest 500m and heaviest bar to whiteboard! ENGINE for Mon 12/19 “DT” 5 rounds for time: 12 deadlifts 9 hang power cleans 6 jerks Today you must go unbroken […]
Happy holidays! This Monostructural Monday we have some rowing intervals BEFORE another front or back squat max attempts. For Weightlifting Wednesday we’ll be snatching alternating complexes before doing a GHOST protocol workout with dumbbells, crossover single unders, and pogo burpees For Champagne Friday we’ll have a barbell complex after another chance at a shoulder-to-overhead max. […]
SKILLS for Saturday 12/17/2022 is the BENCH PRESS WORKOUT for Saturday 12/17/2022 “The 12 Days of CrossFit” in cumulative song format, for time: 100m run 2x 25′ bear crawl :03 handstand 4 DB clean & jerks, 2×20/35/50lbs 5 dive-bomber pushups 6 knees-to-elbows 7 kettlebell swings, 12/16/24kg 8 toes-to-bar 9 dips 10 squat thrusts/burpees 11 pullups […]
Happy Champagne Friday! Join us at 5:30pm and 6:30pm for some bubbly post-workout- we’ll provide a bottle for each class but feel free to BYOB. It’s a great time to hang out with your swolemates during these cold and dark December days. WORKOUT for Champagne Friday 12/16/2022 shoulder press 50/5, 60-65/3, 75/5+, 85/3+, 95/1+, 98-99/1, […]
SKILLS for Thursday 12/15/2022 is the JERK CompEx for Thurs 12/15 banded lats, banded hip flexors, shoulder prehab empty bar warmup then 20 minutes to build to a 1RM clean & jerk – Suggested percentage ladder: 60 – 67 – 74 – 80 – 85 – 90 – 94 – 98+ 10 rounds for […]
WORKOUT for Wednesday 12/14/2022 EMOM x16: a. power clean + 2 hang cleans b. full clean + 2 front squats 4 rounds for time: 500m row 7 OHS, 30/50/70kg 3:00 rest Post time to whiteboard! Scale to a single heavy DB/KB for the overhead squat or even a pair for those lacking mobility/stability. ENGINE for […]
SKILLS for Tuesday 12/13/2022 is the SQUAT CompEx for Tues 12/13 EMOM x5 do 5 snatches at 50% EMOM until failure do 1 snatch, starting at 60% 21-15-9-6-3 reps for time: calorie row overhead squat, 29/43/61kg GYMNASTICS for Tues 12/13 1:00 gatherings :30 rest 1:00 senders :30 rest 1:00 bear pose shoulder taps :30 rest […]
WORKOUT for Monday 12/12/2022 establish a 1RM front squat then “ANDI” for time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats Rx = 10/20/35kg. Post time to whiteboard! ENGINE for Mon 12/12 for time: 210 single unders 21 double DB Devil’s press, 2x 20/35/50lbs 150 high knee single […]
