Skill 30 Minutes on the clock: 400m Run 400m Row 60s Light Front Rack Carry 60s Light Farmer Carry
2019 01 16
CrossFit: For the Health of It
Disclaimer: we are not medical professionals, registered dieticians or practitioners of any nature other than fitness. We are not attempting to diagnose conditions or give medical advice. We are citing common sense practices of what may help individuals live a better life from personal experiences of ourselves and our members.…
2019 01 16
Strength HSPU: 5 x 5 Scaling Options: DB Seated Press Box HSPU Kipping HSPU WOD 3 RFT 20 DB Front Squat (35/25) 10 Kipping HSPU 10 Box Jumo Over
2019 01 15
GPP and CFL Strength 1) Clean + Jerk: 1RM. Rest 2:00 – Any style permitted. 2) Back Squat: 1RM. Rest 2-3:00. – Build to a 1RM in 8-10 sets. – Sets of: 5,4,3,2,1,1,1... 3) Glute Ham Raises OR Barbell Deadlifts: 4 x 6-10. Rest 60s.
2019 01 14
2019 01 12
GPP and CFL WOD EMOM 25: MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s) *1 KB OH/1 KB in Front Rack MINUTE 2: 10/8 Strict Ring Pull-ups *Alt. Grips every set MINUTE 3: 12/8 Ring or Bar Dips MINUTE 4: 15 SDHP (95, 65) MINUTE 5: 10 Front Rack…
2019 01 11
GPP and CFL Strength Paused Front Squat: 5 x 2 @85%, every 90s. – 1 Second Pause on each rep – Take 4 sets to build to 85% before starting the clock WOD ”Open WOD 13.4” AMRAP 7 of ascending reps: 3 Clean + Jerk (135, 95) 3 T2B 6…
2019 01 10
GPP and CFL Strength Gymnastics Static Holds x Accumulate 30-60s each – L-Sit – Hollow Hold – Ring Support – Chest Facing Wall Handstand *Choose 2 of the 4 WOD 5 Rounds 30s work/30s rest: 1a) Wallballs (20, 14) 1b) Box Jumps w. step down (24, 20) 1c) Double Unders…
2019 01 09
GPP and CFL Strength 1a) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 45s. 1b) Close Grip Chin-ups: 5 x 5. Rest 45s. WOD For time: 100 Hand Release Push-ups 100 DB Renegade Rows (total) (50s, 30s) 100 DB Single Arm Push Press (50s, 30s) (total)…
2019 01 08
GPP and CFL Strength Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00 CFL: Work on technique with light loads. WOD ”The Departed” In a 5 Minute Window: 500 Meter Row With the remaining time AMRAP: Squat Snatches (115, 75)…
2019 01 07