Thursday

Thursday

Thursday's Work NFT Day! A1. :30 Side Plank hold; rest :30 btw sides x3 (rx plus: star hold)  A2. Poliquin Step Ups, 8-10 reps/leg (controlled); rest 1:00 x3 https://www.youtube.com/watch?v=9LE0g2UsnG0  . B1. Lateral Box Step Ups (box height as tall as form will...

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Wednesday

Wednesday

Cycle 25 Writeup a.k.a. The Open is ove….wait, what? There’s another one in October? Great job to everyone on completing the past 5 weeks of the Open! We saw a lot of PR’s, tons of sweat and blood left on the floor, and an amazing amount of grit and commitment from...

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Tuesday

Tuesday

Tuesday's Work A. Back Squat, 6-8 reps @30X0; rest 2:00 x4 B. EMOM 6:00 2-3 Hang Cleans (moderate weight, quick reps) . Complete the following work in :30 ON/:30 OFF intervals: 100 Double Unders 50 KB Swings @2/1.5 pood 30 Alternating Pistols *Score is total time* . ....

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Monday

Now that we are beyond the Open and looking ahead to the short turnaround until the next Open in October, we are going to change it up for the next cycle!! The next 9 weeks we will be re-doing/testing the previous Open workouts by week...we will start this week with...

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Saturday

  Saturday's Work A. EMOM 10: ODD— 1 Power Snatch EVEN— :30 Max Ring Dips . 21-15-9 DB Devil’s Press @40/25# per hand Calorie Row

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Friday

Friday

Friday's Work A. 1 Out of the hole Front Squat + 2 Front Squats; rest 2:00 x5 . “Annie” 50-40-30-20-10 Double Unders Ab Mat Situps (unanchored) . . . The Grind 20-15-10-5 Power Snatches @75#/55# Burpees over Bar . Cash Out: Max Plank...

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Thursday

Thursday

Thursday's Work NFT Day! A1. KB Cossack Squats, 8-10 alternating reps; rest :30 x3 A2. Seated Good Mornings, 8-10 reps; rest :30 x3 A3. KB Arm Bars, 5 reps/arm; rest :30 x3 (https://www.youtube.com/watch?v=CSJufb9LaZw) . B1. SA KB Sotts Press, 3-4/side; rest :30 x3...

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Wednesday

Wednesday

Wednesday's Work A. 2 Jerk Dip Squats + 1 Push Press, rest 1:00 x3 B. Split Jerk 1.1.1 rest :15/rest 1:00 x3 . AMRAP 12:00 10 DB Push Jerks @50/35# 10 Toes to Bar Run 200m . . . The Grind 4 Sets: 20 Box Jumps @24/20” 20 Ball Slams Run 400m Rest 1:30 Each set as fast...

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Tuesday

Tuesday

Tuesday's Work A1. Romanian Deadlifts, 4-5 reps; rest 1:00 x4 A2. Reverse Barbell Lunges, 10 alternating reps; rest 1:00 x4 . 4 Rounds: 12 Deadlifts @185/135# 12 Wall Ball Shots At the top of each minute starting at 1:00 do 4 Burpees . . . The Grind 8 Rounds: 6 Power...

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Monday

Monday

Monday's Work A. Every 2:00, do a 3-Position Power Clean (ground, hang, high hang) x6 . 4 Sets: 12 Box Jumps @24/20” 12 KB Swings @2/1.5 pood 300m Row Rest 1:30 . . . The Grind A1. Deadlifts, 4-5 reps @31X1; rest :30 x4 A2. Rear Foot Elevated Split Squats, 8 rep/leg;...

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Saturday

Saturday

Saturday's Work 33-27-21-15-9 reps for time of: • Thrusters • Chest-to-bar pull-ups Men use 95 lb. Women use 65 lb. Time cap: 20 minutes Movement Standards: https://games.crossfit.com/workouts/open/2019/5#movementStandards Scorecard:...

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Friday

Friday

It's the LAST OPEN WORKOUT! LET"S DO THIS! Friday's Work Open 19.5 Prep A. ~5:00 of coach-led shoulder openers  B. Squat Clean Thruster—10:00 to work up to a heavy 2 reps (can be in singles) . 4 Sets: 4-5 Thrusters AFAP Rest :30 4-5 C2B Pullups (either in 3’s, 2’s, or...

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