Monthly Archives: August 2021

GENERAL WARM-UP Activate/Get Hot 2 Rounds: 500m Bike Erg 10-8-6-4-2 Air Squat 5-4-3-2-1 Burpee WORKOUT OF THE DAY “GWEN & WHERE?” [COMPETE/TRAIN] For Time: 1,000 Meter Erg Bike 15 Unbroken Clean and Jerks (115/85) 1,000 Meter Erg Bike 12 Unbroken Clean and Jerks (115/85) 1,000 Meter Erg Bike 9 Unbroken Clean and Jerks (115/85) 1,000 […]

GENERAL WARM-UP Activate/Get Hot AMRAP 5: 21 Jumping Jacks 18 Mountain Climbers 15 Air Squats 12 Sit Ups 9 Push Ups WORKOUT OF THE DAY “GOING DOWN SWINGING” [COMPETE/TRAIN] For Time: 10-9-8-7-6-5-4-3-2-1: Thrusters (95/65) Toes to Bar Lateral Barbell Burpees [SWEAT] For Time: 10-9-8-7-6-5-4-3-2-1: Thrusters (65/45) Toes to Bar Lateral Barbell Burpees POST-WORKOUT 3:00 Recovery/Clean-Up/Scores […]

BLENDED GENERAL WARM-UP/SPECIFIC WARM-UP FOCUS: Ring Muscle-Up – “Low From the Get-Go” Ring Muscle-Ups are an exhibition of pulling and pushing strength as well as the coordination balance and accuracy we value as crossfitters. Today we will focus on staying stable through the transition from below the rings to above them. As coaches look for […]

GENERAL WARM-UP (1:00 transition time) Mobilize/Activate/Get Hot On a 3:00 clock complete rounds of: 6 Jumping Jacks 6 Alt. Lunges In Place (3 each side) 6 Single Arm DB Deadlift to Press (3 each side) :10 Handstand Hold or Plank Hold (can Wall Walk to hold) WORKOUT OF THE DAY ”RUNDY” [COMPETE] 5 Rounds For […]

GENERAL & SPECIFIC WARM-UP FOCUS: MAXIMIZING RECOVERY – “Don’t Just Assume the Position” Today’s workout is a LONG monostructural piece with low skill movements. LOTS of athletes will RX this, so we want to make sure we’re adequately communicating the intention of the workout. For today, we don’t just want to pace along and check […]

GENERAL WARM-UP Mobilize/Activate :60 Squat Hold :20 PVC Pass Throughs 10 Air Squats (to a medball) :20 PVC Front Rack Hold 5 PVC Front Squats (to a medball) WORKOUT OF THE DAY ”HEAVY DAY: HANG SQUAT CLEAN” [ALL TRACKS] Hang Squat Clean For Load: 3-3-3-3-3 Increase load every set Less experienced athletes: 5-5-5-5-5 Additionally, if […]

GENERAL WARM-UP Get Hot/Activate :60 second Assault Bike (easy) 10 Plank Up Downs 15 Air Squats :45 second Assault Bike (moderate) 10 Push Ups 8 Reverse Lunges :30 second Assault Bike @ Target Pace (66/62 RPM) WORKOUT OF THE DAY “BANGERS AND MASH” [COMPETE/TRAIN] For Time 7 Rounds: 3 Push Press (115/85) 3 Front Squat […]

GENERAL WARM-UP AMRAP 4:00: 5/4 Calorie Row 6 Ring Rows 8 Bodyweight Good Mornings 10 Frog Hops WORKOUT OF THE DAY  “MASTER OF NONE” [COMPETE] “Master of None” On a 20:00 clock For Time: 60/45 Calorie Row 45 Chest to Bar Pull-ups 30 Deadlifts (225/155) 15 Bar-Facing Burpees In Time Remaining Until 20:00: Work to […]

GENERAL WARM-UP Activate/Get Hot :30 Jumping Jacks :30 Knuckle Draggers :30 Active Samson :30 Alternating Quad Stretch :30 Plank Shoulder Taps :30 Step Back Reverse Lunges :30 PVC Stiff Legged Deadlifts :30 PVC Pass Throughs Mobility 1:00 Child’s Pose 1:00 Straddle Stretch WORKOUT OF THE DAY “LIGHTSABER” [ALL TRACKS] For Time: 21-18-15-12-9-6-3 Power Snatch (75/55) […]

GENERAL WARM-UP Activate (red band – 1/4” width) (5:00) 50 Banded Pull-Aparts 2x 1/4 Wall Walks 50 Banded Push-Downs 2x 1/2 Wall Walks 50 Banded Rows 2 Full Wall Walks WORKOUT OF THE DAY PART 1 – HEAVY DAY [ALL TRACKS] Bench Press 5-5-5-5-5 Increase the load across each set Score = Log loads across […]