TEST WEEK STRENGTH Split Jerk (1,1,1,1,1) _____________________________ CONDITIONING Shuddering (AMRAP – Rounds and Reps) 7 Minutes9 Sumo Deadlift High Pull 95# / 65#7 Shoulder To Overhead  […]

CrossFit Open Cycle Week 5 TBD

CrossFit Open Cycle Week 5 TBD

CrossFit Open Cycle Week 5 STRENGTH Push Press (Accumulate 30 Reps (AHAP) from the ground) _____________________________ CONDITIONING Krisp (AMRAP – Reps) 14 Minute AMRAP50 KBx2 Deadlifts50 […]

CrossFit Open Cycle Week 5 STRENGTH Hang Snatch (1, 1, 1, 1, 1) Ascending Sets _____________________________ CONDITIONING Growl (AMRAP – Reps) 7 Minute AMRAPOverhead Squat  75# […]

CrossFit Open Cycle Week 5 STRENGTH Weighted Pull-ups (1,1,1,1,1) Ascending Sets _____________________________ CONDITIONING Oh Come on! (Time) 4 Rounds For Time:600 Meter Run30 Burpees

CrossFit Open Cycle Week 5 CONDITIONING Lift & Move VI (AMRAP – Rounds and Reps) 40 Minute AMRAP20/16 Calories5 Back Squats Rounds 1-3 135# / 95#Rounds […]

CrossFit Open Cycle Week 4 TBD OPEN For total time:3 rounds of:  10 snatches  12 bar-facing burpeesRest 3 minutesThen, 3 rounds of:  10 bar muscle-ups  12 bar-facing burpees M […]

CrossFit Open Cycle Week 4 For total time:3 rounds of:  10 snatches  12 bar-facing burpeesThen, rest 3 minutes before continuing with:3 rounds of:  10 bar muscle-ups  […]

CrossFit Open Cycle Week 4 STRENGTH Hang Power Clean (3, 3, 3, 3, 3) _____________________________ CONDITIONING Howler (Time) 8 Minute AMRAP3 Hang Power Clean & Jerk5 […]

CrossFit Open Cycle Week 3 STRENGTHFront Rack Lunge (10 , 10 , 10)_____________________________CONDITIONINGDouble Annie (Time)2 Rounds For Time:50 – 40 – 30 – 20 – 10Double […]

CrossFit Open Cycle Week 3 Lift & Move IV 36 Minute AMRAPIn Teams of 230 Calories20 Box Jump OversBack Squats  3,150# / 2,250# Ex.10 reps at […]

CrossFit Open Cycle Week 2 TBD

CrossFit Open Cycle Week 2 9 AM – Endurance Sweaty Sevens III (4 Rounds for reps) 7 Min AMRAP20 Burpees30 Slam Balls Rest 3 Minutes 7 […]

CrossFit Open Cycle Week 2 ONDITIONING With a 40 Minute Running Clock Penny (Time) 5 Rounds For Time:20 Pullups40 Pushups80 walking Lunges 2k Row (Time) Max […]

CrossFit Open Cycle Week 2 STRENGTH Complex – Power Clean + Hang Squat Clean (1, 1, 1, 1, 1) _____________________________ CONDITIONING Double DT (Time) 10 Rounds […]

CrossFit Open Cycle – Week 1 TBD

CrossFit Open Cycle – Week 1 TBD

CrossFit Open Cycle – Week 1 STRENGTH Split Jerk 1, 1, 1, 1, 1 CONDITIONING For Time: 10-8-6-4-2 Jerk 155# / 105# Toes to Bar 30 […]

CrossFit Open Cycle – Week 1 “Lift & Move II” 40 Minute AMRAP 10 Goblet Squats 15 Ball Slams 20 Situps 40′ Sled Drag

Warm-up 3 Rounds200m Row10 Pass Thrus10 Overhead Squat10 Squat Snatch _____________________________ STRENGTH Snatch (1,1,1,1,1)Ascending Sets _____________________________ CONDITIONING Tempest (AMRAP – Reps) 7 minute Ladder2 – 4 […]

STRENGTH Establish 2 Rep max Push Press CONDITIONING “Cindy” 20 Minute AMRAP 5 Pullups 10 Pushups 15 Air Squats STRONG STRENGTH Establish Axle Clean and Press […]

“Lift & Move I” 40 Minute AMRAP 20/16 Calories 3 Clean and Jerk Rounds 1-5 135# / 95# Rounds 6-10 155# / 105# Rounds 11-15 185# […]

SAVAGE X Noon – 2 pm

TEST WEEK Warm-up Move.Lift.Mobilize Row 500 Meters 3 Rounds 10 Pushup to Plank :30 second Plank 20 band pull aparts then chest stretch STRENGTH Establish 1 […]

Winter Strength Week 8 Warm-up 4 Rounds10 Pushups10 Calories10 Sumo Inch WormsthenBanded Pull Aparts _____________________________ STRENGTH Bench Press (Accumulate 10 Reps (AHAP)) Push-ups (4 x Max […]

STRENGTH Every Minute on the Minute For 12 Minutes Min 1 3 Front Squats (AHAP) Min 2 8 KB or DB Lunges + 12 Walking Lunges […]

“Wildlife” 40 Minute Ladder 10 Calories 20 Situps 100′ Bear Crawl 20 Calories 40 Situps 100′ Bear Crawl 30 Calories 60 Situps 100′ Bear Crawl 40 […]

STRENGTH Shoulder Press (Accumulate 20 Reps) CONDITIONING “Flight Simulator X” For Time 10 – 20 – 30 – 40 – 50 -40 – 30 – 20 […]

CrossFit EnduranceEndurance Forty V (4 Rounds for time)Complete:0 – 10:00“Annie”50-40-30-20-10Double UndersAnchored SItups*Plank the remaining time* 10- 20:00For Time:30-20-10Calories4-count Mountain Climbers*Plank the remaining time* 20 – 30:00“Annie”50-40-30-20-10Double […]

Winter Strength Week 6 STRENGTH Bench Press (Accumulate 20 Reps (AHAP)) 6 x Max Effort L-Sit CONDITIONING “8Arms” 15 Minutes To Complete: In Teams of 2 […]

Winter Strength Week 6 Warm-up Move.Lift.Mobilize 3 Minutes Row/Bike/Run 3 Rounds 10 Pushups :30 second handstand hold then Thread the needle 1 min per side STRENGTH […]

Winter Strength Week 5 Andy (Time)For time, wearing a 20-lb. vest:25 thrusters, 115 lb.50 box jumps, 24 in.75 deadlifts, 115 lb.1.5-mile run75 deadlifts, 115 lb.50 box […]

Winter Strength Week 5 HardAFIn 50 Minute Complete:As Many Burpees To Attention as Possible Every 10 Minutes Perform a 50 Calorie Row/Bike/Ski/Run Workout begins with 50 […]

Winter Strength Week 5 Warm-up Move.Lift.Mobilize 3 Minute Jump Rope 30 Ring Rows 30 Pushups Banded lat Stretch STRENGTH Bench Press (Accumulate 30 Reps) Adjust Sets […]

CrossFit Winter Strength – Week 4 A ENDURANCE “Bert” For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats […]

CrossFit Winter Strength – Week 4 A Weightlifting Wednesday I 40 Bench Press AHAP 50 Burpees For Time 30 Back Squats AHAP 50 Burpees For Time […]

CrossFit Winter Strength – Week 4 CLASSES CANCELLED OPEN GYM 10AM – NOON CrossFit OCR CHECK WODIFY CrossFit STRONG Check WODIFY CrossFit OLY CHECK WODIFY & […]

Warmup3 Rounds10 Calories10 PVC Pass thrus20 Overhead Squats STRENGTH Overhead SquatEst. 1 Rep Max CONDITIONING “Jenny” Complete as many rounds as possible in 20 minutes of:45-lb. […]

CrossFit Winter Strength – Week 3 A Warmup Row/Bike/Ski 4 Minutes 4 Minutes Stretch Coaches Choice ENDURANCE “More Havoc” Every 4 Minutes For 40 Minutes 400 […]

CrossFit Winter Strength – Week 3 “Endless EMOM I” Every Min on the Min until Coach says stop Min 1 12/10 Calorie Row Min 2 10 […]

STRENGTH Shoulder Press (Accumulate 40 Reps) Try to increase the weight from last week. Power Clean (Accumulate 20 Reps) Go Heavier Than Last CONDITIONING4 Rounds For […]

CrossFit Winter Strength – Week 2 Check WODIFY For WOD Partner “Klepto” 4 Rounds For time: In Teams of 2 54 Box jumps, 24″ box 40 […]

CrossFit Winter Strength – Week 2 CONDITIONING “Chad”For Time:1000 Box Step ups  20″ w/ 45# Ruck CrossFit OCR CHECK WODIFY CrossFit STRONG Check WODIFY CrossFit OLY […]

CrossFit Winter Strength – Week 2 STRENGTH Bench Press (Accumulate 40 Reps) Adjust Sets and Reps depending on your approach CONDITIONING “Gale” For Time: 40 Deadlifts […]

CrossFit Winter Strength – Week 1 UGLY SWEATER WOD SAVAGE Check WODIFY For WOD CrossFit OCR CHECK WODIFY CrossFit STRONG Check WODIFY CrossFit OLY CHECK WODIFY […]