February 27, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Light Press x 10

             *huggers/skiers

  

A. “Press Room”

Take 20 minutes to build to:

5 RM Strict Press

3 RM Push Press

1 RM Push...

February 26, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

100m row

10 push ups

100m row

10 wall squats

100m row

10 good mornings

100m row

    + Today's Warm-up Movements:

           *Lunge w/elbow drop
            *Butt Kickers

A...

February 23, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Wall Squats x 10

             *Huggers/Skiers

A. Back Squat

4 x 6 - all at the same weight!

Pick a weight that will make the last 1-2 reps e...

February 22, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Glute Pulls

A.“Goat Day”

EMOM x 12:

Odd Min: Movement 1

Even Min: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips...

February 21, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Hip Swings

             *Scorpion x 16

             *Build Deadlift up to WOD weight in 3 sets (or more)

A. F...

February 20, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Quad Pulls

             *Lunge w/elbow drop

             *Arm Circles

...

February 19, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Three touches

High knees

Toe touches

10 kb swings

20 mountain climbers

10 burpees

5 pull ups

Row for reps: +/-100 - Push ups

    + Today's Warm-up Movements:

           *Calf Stretch
            *...

February 17, 2018

Weekly Warm-Up: 10 min. AMRAP   

A. “Street Fight”
AMRAP 20:
Teams of 3


Athlete’s complete full rounds, then switch:
12/9 Calorie Row
9 Box Jump-overs (24/20″)
6 KB Goblet Squats (50/35#)

Interval-based training today with buddies. In our teams of three, we are lo...

February 16, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Calf Stretch

             *Mentally prepare- "You can do hard things!"

A. "Fuller Circle"

600m Run

125 Double-Unders (250 Singles)

2,000m Row

...

February 15, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *PVC OHS x 15

A. Behind-the-Neck Snatch Grip Press

3x3

Build

follow the tempo: @2011

B. “Inferno”

27-21-15-9:

GHD (MB sit-ups)

Overhead Squats (95/65#) (Front squats or Goblet...

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