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Weekly WODs 10/24/22
Tips
Monday
We got some movement variety for ya today! We have a little bit of overhead pressing, some gymnastics practice, and some lateral movement. If you look at CrossFit as a whole, almost all movements occur in the sagital plane (forward…
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Weekly WOD insights 10/17/22
TipsMonday
Starting off the week with some meat and potatoes strength. We are gonna work on our push pull patterns and then finish it off with a quick little burner. Instead of having the strength be an emom, or just traditional sets, it is going…
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Weekly WOD Insights 10/10/22
UncategorizedMonday
Today is continuing with the theme of barbell heavy workouts we have a nice blend of complex and non complex barbell movements. You amy notice that the barbell movements get less complex as you get deeper into the workout. I did this…
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Weekly WOD insights 10/03/2022
UncategorizedMonday
You may notice the strength format is similar to last weeks, and thats because it is.....the same. As a staff we agreed that this format is great for getting strength work in and quality gymnastics while providing us with the opportunity…
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Weekly WOD Review 9/26/22
Tips, Training, Uncategorized, Workouts
MONDAY
This workout is designed to keep everyone moving at a quick pace. While the movements are simple, but the monotony can test your patience and pacing. I'd like you to pick a weight you can cycle or do fast singles around the same pace…
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Workouts for September 19th-25th
UncategorizedMonday
A) EMOM x 10 minutes
Rx: 2 Thrusters
Advanced + spend 10 minutes working up. to a 2rm for the day
-rest 5 minutes-
B) Fran sandwitch (RX & Adv)
750m row (Adv:1000m row)
-then-
21-15-9
Thrusters…
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WODs 9/12/22- 9/18/22
WorkoutsMonday 9/12
3 rounds (30 m time cap)
X3 {15 Wall Balls 20/14 (adv 20 lb+) + 10 Box step ups w/ wall ball}
X3 {70 m Farmer carry 45/25 (adv 50+/35+) + 7 Pull ups (adv C2B) (beef BMU)}
The wall ball…
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WOD’s – Week of 9/5/22
Workouts
Monday
Ground to Overhead means you have the option of doing either a clean & jerk, or a snatch. Choose a version AND a weight that while warming up you can perform at least 6-8 consecutive reps with. The cumulative effect…
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Weekly WOD Review – 8/29/22
Uncategorized, WorkoutsMonday
You’ll use the same weight for both barbell movements today. It’s important that you base your weight selection off of your ability/comfort level with Shoulder to Overheads. To help you make your decision, I encourage you to select…