Old School Spealler …from 2007 Strength: A1) Shoulder Press 4x 2-3 reps ~Rest 2:00~ A2) Weighted Pull-Up 4x 2-3 reps ~Rest 2:00~ Conditioning: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups Post loads and times to comments.
It truly is amazing to see the growth of CrossFit over the past decade. When we started our affiliate, we were around the 375th in the world (there are over 10,000 now). The first place prize for the first ever CrossFit games was minimal (I think it covered airfare and might have also included a […]
Strength: A1)Bulgarian Split Squats 3x 6-8 reps @ 31X1 ~Rest 1:30~ A2)Dumbbell External Rotations 3x 8-10 reps @ 2010 ~Rest 1:30 Conditioning: Four rounds for time of: 8 Ground to Overhead 400 Meter Run Post loads and times to comments. Congrats to Jed on his 2nd place finish this past weekend….such a badass!
Strength: Four sets of A1) Deadlift x 3-4 reps ~Rest :20~ A2) Ring Dips x 8-10 reps @ 20X1 ~Rest 3:00~ Conditioning: Three rounds for time of: 25 Kettlebell Swings 15 Chest-to-Bar Pull-Ups Post loads and times to comments. What a great weekend for Fitness! Congrats to Rich and Camille…what a finish! What did you […]
Today’s WOD: “Bear Complex” (3-5 sets; Not going for maximal load today) This is a barbell complex that consists of 7 sets of the following sequence: Power Clean Front Squat Push-Press Back Squat Push-Press You can’t set the barbell down until each round is complete. Rest as needed between rounds, but keep increasing the load […]
Strength: Spend 15 min to find: 1RM Shoulder Press Conditioning: 10 min AMRAP of: 8 Ring Dips 16 Kettlebell Swings 32 Walking Lunges Post loads and rounds to comments. Deadlifts and CrossFit Games! Come join us tonight as we host our monthly “Friday Night Lifts” along side a CrossFit Games watch party. It should […]
*We are moving to a new strength cycle and will no longer have Thursdays as a make-up day. Sundays will still be make-up days/open gym. Everyone will do today’s workout.* Today’s WOD: 3Rounds A1) Farmers Carry 100 meters A2) Suitcase Carry 100 meters A3) Waiters Walk 100 meters *45-60 sec rest bw movements* B) 3 […]
Strength: Cleans 5x 1.1.1 Rest 10-20 seconds between reps. Rest 2-3 minutes between sets Conditioning: AMRAP in 4 minutes of: 10 Kettlebell Swings 10 Pull-Ups ~Rest 4 minutes~ AMRAP in 4 minutes of: 10 Box Jumps 10 Hand-Release Push-Ups Post loads and rounds to comments. It’s that time of the Month again! CrossFit Games […]
Strength: Four Sets A1) Alternating Reverse Lunge x 8-10 reps each leg @ 20X1 (front rack position) ~Rest 1:00~ A2)(Weighted) Strict Pull-Ups x 8-10 reps ~Rest 1:00~ Conditioning: Every minute on the minute, for 10 minutes: 7 Thrusters 3 Burpees Post loads and efforts to comments.