Tuesday

Tuesday

Tuesday's Work A1. Strict Handstand Pushups, AMRAP (-1); rest :30 x4 A2. Rope Climbs, 1-3 climbs (must start the next climb within :03 of coming off the previous); rest 1:30 x4 (Scale: 3-5 body pulls on rope)  . AMRAP 12:00 15 Box Jumps @24/20” 12 Shoulder to OH...

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Monday

Monday

Monday's Work A. Clean Pull + Hang Clean Pull; rest 1:00 x3 B.  Power Clean—10:00 to work up to a 2RM . 10-9-8-7-6-5-4-3-2-1 DB Power Cleans @50/35# per hand Lateral Burpees Over DB’s . . . The Grind Fight Gone Bad—Task Priority 3 Rounds: 20 Wall Ball Shots 20 SDLHP...

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Saturday

Saturday

Have you signed up for the open yet?! If not just follow this link: CrossFit Open Sign Up Saturday's Work A. Every 2:00, 2 Front Squats + 1 Thruster (from rack) x6 . For Time 25-20-15-10-5 Wall Ball Shots *Row 15 Calories after each set of wall ball...

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Friday

Friday

Friday's Work A.  3 BTN Push Presses + 1 BTN Push Jerks, rest 1:00 x3 B. Power Snatch, 5-3-3-1-1 (TnG reps); rest 1:30 btw sets . 3 Sets of 5:00 to do: 10 Overhead Squats @95/65# 15 Toes to Bar 50 Double Unders Rest the remainder of the time (Scale accordingly to...

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Thursday

Thursday

Thursday's Work NFT Day! A1. Blackburn Holds, twice through the 3 positions holding each for :05, rest :30 x3 https://www.youtube.com/watch?v=sGyWhT5w_NU  A2. Hollow to Supermans, 10 reps (5/side); rest 1:00 x3 . B1. Hollow Plank Hold on KB handles, :30-1:00 hold;...

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Wednesday

Wednesday

Wednesday's Work A. Strict Pullups, 4-5 reps; rest :30 x4 B. Deadlift, 5 reps; rest 1:30 x4 (start moderate, increase weight across sets) . 6 Rounds: 6 C2B Pullups 12 KB Swings @2/1.5 pood 6 Burpees to 45#/25# plate (M/F) (black plates not green)  . . . The Grind 5...

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Tuesday

Tuesday

Tuesday's Work A. EMOM 6:00: 2 Back Squats B. Every 1:30, 1 Hang Clean + 1 Full Clean x5 . 9 Rounds: Row 250m Rest 1:00 (Again, here you should aim for the same time each round, within :02-:03 seconds. We want consistently fast, with no drop off. Week 4’s practice...

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Monday

Monday

Monday's Work A1. Ring Dips + Static Hold @ top of last rep, AMRAP (-1) @21X1 + :15 hold; rest 1:00 x4 A2. Turkish Getup, 3 reps/arm (controlled); rest 1:00 x4 . AMRAP 15:00 @85% effort 10 DB Renegade Pushups @40/25# per arm 15 Box Jumps @24/20” 20 Ball Slams . . ....

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Saturday

Saturday

Saturday's Work A. Strict Toes to Bar, 3-5 reps (controlled, focus on lat activation); rest 1:00 x3 B. Bar Muscle Ups, AMRAP then ABike :30 (moderate pace); rest 1:30 x5 . 4 Sets: 20 Alternating DB Snatches @40/25# 10 Toes to Bar :30 Max Effort Abike for Calories Rest...

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Friday

Friday

Friday's Work A. Single Arm DB Push Press, 10 reps/arm; rest 1:00 x2 B. EMOM 6:00- 1-2 Push Press (start @moderate weight, increase each set)  . Open WOD 17.4 AMRAP 13:00 55 Deadlifts @225/155# 55 Wall Ball Shots 20/14# 55 Calorie Row 55 HSPU . . . The Grind AMRAP...

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Thursday

Thursday

Thursday's Work NFT Day! A1. Bent Hollow Hold; :60 - :90 hold; rest :30 x3 A2. DB Side Plank Rotations, 8 reps/side; rest :30 x3 https://www.youtube.com/watch?v=q8Qq2X8OIIc . B1. KB Pullovers in 3.5 month position, 6 reps (controlled); rest :30 x3 B2. DB Shoulder...

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Wednesday

Wednesday

Wednesday's Work A. Single Leg Glute Bridge Hold, :15/leg; rest :30 btw legs x2 B. Back Squat, 5-3-2-5-3; rest 2:00 btw sets (sub-maximal; wave loading)  . AMRAP 6:00 10 DB Hang Cleans @40/25# 10 Alternating Pistols 10 Abmat Situps Rest 2:00 AMRAP 6:00 16 DB Walking...

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