Squat & Press

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Ring Dips Strict/Kipling Progressions & Efficiencies WOD: Conditioning Front Squats 6 x 6 Strict Press 6 x 3 Finish: Midline 4 min AMRAP Long plank walkouts – 5 reps Long plank armpit touches – 5 reps per side Saw plank – 10 reps[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image…

Walk This Way

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Overhead Squat 10 mins to find 3RM WOD: Conditioning 3 RFT 5 Wall Walks 50 Double Unders 5 Push Jerks (155/105#) Finish: Midline Death by Toes 2 Bar 1 min = 2 TTB 2 min = 4 TTB 3 min = 6 TTB 4…

Clean Up

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Bench Press 3 x 5 @ 80%m of 1 RM Add 5 pounds if all sets were completed on 3/16 WOD: Conditioning 15 min AMRAP 4 Power Cleans (135/95#) 8 Push Ups 12 Lunges Finish: Midline Weighted Plank Holds 2 x 45 seconds[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image…

Fight Gone Bad

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Deadlift 3 x 5 @ 70% of 1RM WOD: Conditioning Three rounds of: Wall Ball (20/14#) Sumo Deadlift Hi Pull (75/55#) Box Jump (24/20") Push-press 75/55#) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not…

Team WOD

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Conditioning In teams of 2 While Partner A runs 400m, Partner B completes AMRAP of: Wall Ball shots (20/14#) SDHP (75/55#) Pull Ups Walking Lunges Burpees ** Partners move to next station after each partner completes the station. ** Total time will be reduced by…

CrossFit Open 16.5

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21…

Mobility Workshop

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Mobility Mobility is a broad concept that comprises joint range of motion (ROM), muscular tension, soft tissue and joint capsule restrictions, adhesions, tendon resilience, neuromuscular coordination, proprioception, the biomechanics of positioning, and knowledge of the proper form for a movement. It includes stabilization, too, created by…

Power Bar

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Back Squat 3 x 5 @ 80% of 1RM WOD: Conditioning 15 Power Cleans (135/95#) 15 Jerks 5 Chest 2 Bar Pull Ups 10 PCs 10 Jerks 10 C2B Pull Ups 5 PCs 5 Jerks 15 C2B Pull Ups Finish: Midline 30 Windshield Wipers[/vc_column_text][/vc_column][vc_column…

Below 90

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Rope Climbs Progressions & Efficiencies WOD: Conditioning 14 min AMRAP 7 Thrusters (95/65#) 7 Wall Balls (20/14#) 200m Run after every 2 rounds Complete 2 rounds of Thrusters and Wall Balls and then run 200m Finish: Midline 50 (4 ct.) Flutter Kicks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1188"…

Bells & Burpees

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Strict Press 3 x 5 @ 80 of 1RM WOD: Conditioning 50-40-30-20-10 Kettlebell Swings (24/16kg) 5-10-15-20-25 Burpees Finish: Midline L-Sit 2 x ME[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="488" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]