WALLBALL’N ANNIE
FUNDAMENTALS:100-80-60-40-20Single-Unders50-40-30-20-10Wallballs (10lb) FITNESS & PERFORMANCE:50-40-30-20-10Double-UndersWallballs (20/14lb)*Compare to June 18th results
GRATEFUL DEAD
Benefits of the Sumo Deadlift include: strengthening the quadriceps, glutes, hamstrings, and other muscles of the posterior chain. In addition to building strength, the Sumo... Read More
WALKING TALL
FUNDAMENTALS:With a 13 minute time cap:50 DB Clean & Jerk (25ea. arm)100ft Walking Lunges50 DB Clean & Jerk (25 ea. arm)100ft Walking lungesLoading: Bodyweight lunges,... Read More
DEAD WEIGHT
ATHLETE MINDSET:Lift by feel today. Our training goal is to build up to some heavier loads without completely frying the central nervous system. Keep loading... Read More
Strict Dumbbell Fran
GYMNASTICS SKILL A. Seated Pull-Downs w/Bands:(3 Sets x 10-12 reps)– Chin over bar, pause for 3 sec and lower– Rotate with group and rest GYMNASTICS... Read More
4 Benefits to CrossFit
Athletes: Ron and Brian dedicating skill time, improving on mechanics and technique of the pull-up. Improved Heart Health Increased Joint Mobility Builds Functional Core Strength... Read More
BLOOD SPORT
PERFORMANCE3 Rounds for time of:36 Box Jumps (24/20″)24 Sumo DLHP (75/55lb)12 Burpees FITNESS & FUNDAMENTALS3 Rounds (w/10 min time cap):36 Box Jumps (20″ OR <... Read More
MARYANN
“MARYANN” Complete 5 Rounds: 7 Strict Handstand Push-Ups 14 Alternating Pistol Squats 21 Double-Unders
CROSSFIT OPEN 17.5
CrossFit Games Open 17.5 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders CrossFit Games Open 17.5 Scaled 10 rounds for time... Read More
OLD FART 50
“OLD FART 50” 50 Calorie Row 50 Walking lunges (50/35#) 50 American KBS (24/20kg) 50 Box Jumps (24/20″) 50 Toes-To-BarFITNESS/FUNDAMENTALS (Modify Loading as needed) 30... Read More