Stick to max efforts today around 80%. We want to continue to cut back work for Friday. You all have put in a ton of hard work since early January, in particular the last 5 weeks through the Open WODs. The results have been fantastic. A lot of PRs…a lot of overcome fears…a lot of […]
Fitness A. Work to a heavy squat in 12 mins B. 10 Min EMOM: odd: 15 WBS (20/14) even: 15 Shoot Throughs rest 2 mins C. Max Plank Hold Performance A. Clean: work to heavy single in 12 mins B. 10 Min EMOM: odd: 10 thrusters 105 even: 12 burpees rest […]
Fitness A1. ME Pull Ups x 5 sets, rest 60 A2. 1 PC + 4 FS x5 sets, rest 60 B. 3 Rounds: Row 300m 20 Push Press (65/45) 15 Front Squats 10 Burpees –rest 4 mins– Performance A1. Back Squat 3×5 @75%, rest 60 secs A2. Weighted Pull Ups 3×5, rest 60 […]
CrossFit Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target/9-foot target 30 cleans, 135 lb/95lb 20 muscle-ups
CrossFit Open WOD 14.4 Prep. A lot of mobility before and after the WOD.
Hey All, if you have not taken the time to fill this out, please do so now. We want to hear feedback from everyone. I have about 40 so far..I’d love to see 70-80. Thanks! http://goo.gl/L3OWvL Fitness A. Pull Ups 3xME sets, rest 2 mins B. 20 Cals AB @80% then… 4 […]
Here is a link to the survey. Please take 7-10 minutes to fill this out. We want your feedback, so please take this seriously. Thanks in advance! http://goo.gl/L3OWvL Fitness A1. Power Clean 3.3.2.2.1.1, rest 60 A2. Push Ups 6×10-15, rest 60 secs (perfect ROM) B. Every 4th Minute x 5 Row 250m […]
Fitness A. Pull Ups 5xME, rest 90 secs B. Back Squat 3×8 @60-65% C. 3 Rounds: 60 secs AB -Cals 60 secs Curtis Ps 60 secs Burpee Box Jumps (24/20) 60 sec Jumping Pull ups 2 Min Rest *Start at whatever station you’d like. You will work for 4 minutes and rest for […]
WORKOUT 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch […]
14.2 Prep
