CrossFit Sweat Shop – Packing Food & Fitness (Sign Up!) Hello Sweat Shoppers! On September 19th, I have set up an event with Kids Against Hunger for us to head down and spend some time (10 – 11:30am) packing food to be sent out to children in need! Along with the other coaches, we are […]
Bri is currently in Fort Wayne Indiana preparing for 4 days of battle against 7 of the fittest 35-39 year old females in the world. With Bri having originally qualified 2020 CrossFit Games in Madison Wisconsin, we were disappointed to hear that the masters competition was cut from this year’s CrossFit Games due to COVID-19 […]
WOD Review 816 from James Barber on Vimeo. MONDAY A.) Alt EMOM for 16 Minutes -Calories of choice -Deadlifts @70-75% or compare previous weeks. B.) “How’s Your Ninja” *Score Total Reps *ADD 1 REP, for every second under 2 minutes for the run. 2 Minutes to Complete a 200m Run (ADV: 400m) Rest 1 Minute […]
WOD Review 81020 from James Barber on Vimeo. MONDAY Every 5 Minutes for 25 Minutes 400m Run or Row (ADV Row 500m) 20/15 Cal Bike 25/18) 15 Double Unders or 30 Single Unders (ADV: 30 DU) (Beef: 50 DU) 12 DB Snatch or 8 Power Snatch 75/55 (ADV: 14 Alt DB Snatch 50/35 or 8 […]
MONDAY A.) Every 90 seconds for 15 Minutes 2 Squat Cleans or Snatches (Beef :20 seconds of max calories of choice) B.) 3 Rounds 15 DU or 30 Singles (ADV: 30) (Beef: 50) 12 KB Goblet Squats 53/35 (ADV: 15) (Beef: 12 @ 70/53) 7 Hang Power Cleans 95/65, 117/75, 135/95, 155/105 200m Run or […]
MONDAY A.) AMRAP in 10 Minutes 400m Run or 20/15 Cal Bike (ADV: 25/20) 15 Wall Balls (ADV: 20) (Beef: 25) Rest 2 minutes AMRAP in 10 Minutes 400m Row 5e DB Hang Clean and Jerk 45/25, 50/35 (Hate DB Folks: 8 95/65 Ground To Overhead) 15 DU or 30 Singles (ADV: 30 DU) (Beef: […]
Monday Introducing Squat Cleans back into Metcons. This week, you’ll start to find more complex movements in our conditioning workouts. If you don’t feel comfortable or would like to scale it, feel free! As always, get together with your coach and work together to come up with a good workout for you! Otherwise, there aren’t […]
Monday The group will be split up for this one! But Wait! It’s ok if you still want to stay in the same group as your workout buddy. Before you decide which group to be in let me explain the situation. Group 1 will start on Part A so that they will be fresher for […]
Monday The calories on whichever machine you choose should take about 2:00, give or take 10-15 seconds. I encourage you to try and transition straight to the KB Swings after you row or bike, and then right to the squats. If you can do so, you are pacing correctly. RxD: 4 Rounds *Machine 15 […]
Hello everyone, Welcome back! Before I get to the workouts, I just wanted to say I hope everyone is excited and ready for some Sweat Shop Programming! Anyway, I wanted to give all of you some insight and reasoning behind the programming for this week and what you can expect for the […]