Monday I like to call workouts like these “Monday Movers.” Theres nothing flashy about them, no crazy movements, you just put in some simple and effective work. I like starting the week with these just to kind of get back into the swing of things and give yourself a little[…]
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Monday We have been doing some strength for the past two months that is a little more cardio based. I decided to switch it up and just have you guys increase the loading and just aim to do the heaviest sets possible. If the clean is a weaker movement for[…]
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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[…]
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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[…]
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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[…]
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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,[…]
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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[…]
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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[…]
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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[…]
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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. […]
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