Conditioning3 Rounds for Time:400m Run (FX: 300m)21 Pull-Ups (FX: 15) (RX+: Chest to Bar Pull-Ups)15 Power Clean (155/105) (FX: 115/80) (RX+: 185/125)90 Double Unders (FX: 60)*27:00 Cap Cooldown1:00/1:00 Elevated Pigeon1:00/1:00 Calf Stretch w/ RigRead More

StrengthIn 20:00Establish 5RM Back SquatFX:5:00 to build to 50-60%then…Every 3:00, 5 Sets5 Back Squats (60, 65, 70, 75, 80%)Superset Accessory (3+ out of 5 sets):30/:30 Weighted Ankle Mobilization ConditioningCrossFit Route 7 2023 “Battle of the Bikes” – Event 31:00 Max Calorie BikeRead More

Weekly OverviewEvents/ClassesMondaySnatchTuesday5RM Back SquatWednesdayLong Conditioning –Run, Pull-Up, Clean, Jump RopeThursdayGymnastics Press, CoreFridayConditioning IntervalsSaturdaySquad WOD10am Endurance WODSundayDumbbell Press, Core8am Power Yoga StrengthEvery 2:30, 6 Sets3 Power Snatch1-3) 70-75% (of 1RM Snatch)4-6) 75-80%*Reset b/t reps ConditioningFor Time:30 Calorie Row (FX: 20)30 Power Snatch (75/55) (FX: 55/35)30 Lateral Burpees Over Bar (FX: 20)*9:00 Cap*RX+: Sub 6:30Read More

StrengthEvery 1:30, 4 Rounds1) 5 Tempo Strict Chin-Ups (FX: Banded or Seated Barbell) (RX+: Weighted)2) 10 Tempo Dumbbell Press*3s down, 1s pause in hang/at shoulders Conditioning2 Rounds for Time20 Calorie Row (FX: 15)60 Double Unders (FX: 45)20 Toes to Bar (FX: 15 OR Hanging Leg Raises)60 Double Unders (FX: 45)*14:00 Cap*RX+: Sub 10:00Read More

Squad WODEndurance Class4 Rounds for Time:400m Team Run (FX: Split OR Team 300m)20 Med Ball Pass Sit-Ups** (20/14) (FX: 14/10)40 Dumbbell Bench Press (50/35) (FX: 35/20)60 Wall Balls (20/14) (FX: 14/10)**20 Synchro Sit-Ups, but every other Sit-Up is a Med Ball Sit-Up*35:00 CapFor Time:Starting each round with a 400m Run1) 25 Wall Balls2) 25 DB...Read More

StrengthEvery 2:30, 6 Sets3 Power Clean1-3) 70-75% (of 1RM CJ)4-6) 75-80%*Reset b/t reps ConditioningAMRAP 1012 Calorie Row10 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: 70/50)8 Box Jumps (24/20)6 Deadlift (185/125) (FX: 135/95) (RX+: 225/155)*RX/RX+ Min: 4 RoundsRead More

StrengthEvery 3:00, 5 SetsStrict Press1-3) 5 Tempo w/ 3s Down @65, 70, 75%4-5) 10 @50, 55% Superset Accessory (3+ out of 5)20/20 Banded Wrist Flexion w/ Rig Conditioning4 Rounds for Time:200m Run12 Toes to Bar (FX: 8 OR Hanging Leg Raises)8 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 155/105)*12:00 CapRead More

Conditioning3 Rounds of 1:00 on, :15 off1) 16/12 Calorie Bike (FX: 12/9) (RX+: 20/15)2) 12 Line Facing Burpees (FX: 9) (RX+: 15)3) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)4) 60 Double Unders (FX: 45) (RX+: 75)5) AMRAP Calorie Ski6-8) Rest*RX/RX+ Min: 45/36 Calories Cooldown1:00 Downdog to Seal Pose1:00 Wrist Stretching on Floor1:00 Straddle PoseRead More

ConditioningAMRAP 18300m Run6 Bar Muscle-Ups (FX: 3 OR Chest to Bar Pull-Ups) (RX+: Ring)9 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)12 Box Jumps (24/20)*RX/RX+ Min: 4 Rounds StrengthEvery 2:00, 4 SetsHandstand Development Scaled:-:15-:30 Handstand Hold w/ Wall (Kick Up or Wall Facing)– 100′ Double Dumbbell Overhead Carry– 3-5 Partial Wall Walks* + 10 Ring Rows...Read More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayLong Conditioning,Handstand DevelopmentWednesdayConditioning IntervalsThursdayStrict PressFridayCleanSaturdaySquad WOD10am Endurance WODSundayStrict Pull-Ups, Dumbbell Press StrengthEvery 3:30, 4 SetsBack Squat1) 10 @65%2) 8 @70%3) 6 @75%4) 4 @80% ConditioningFor Time:40/30 Calorie Bike (FX: 30/25) (2:00 Cap)30 Thrusters (95/65) (FX: 75/55)40/30 Calorie Row (FX: 30/25)*10:00 Cap*RX+: Sub 6:00Read More