NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Tuesday, August 16th 2022

WARM UP EMOM x 5 Minutes -10 Air Squats *ride bike remainder of time then, Hip Flow -Kang -Rotations -90/90 -Spiderman -Samson Build to starting weight STRENGTH BACK SQUAT Tempo Back Squat 4×6 *3 seconds down, 1 second pause 55-70% *rest 2 minutes between sets METCON For Time: 20/16 Cal Bike 20 Bar Facing Burpees […]

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Monday, August 15th 2022

WARM UP AMRAP x 6 -10/8 Cals -8 Crossover Ys 6/6 External Rotations 4 Burpees into 2 Sets -20 Bunny Hops -8 Plank Pushups Set Up Bench STRENGTH Bench Press 5×5 New Set Every 2 Minutes GET FIT 8 Rounds 12/9 Cal Machine 36 Double Unders 6 Strict HSPUs *18 Time Minute Cap RECOVERY 2 […]

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Saturday, August 13th 2022

Final Day of CrossFit Games Week!! WARM UP -Coaches Choice of Game then, 3 Sets -10 PVC Pass Throughs -2 Rope Ground to Standing -6 PVC OHS Into Coach Led Barbell Warm Up PARTNER WOD “Shuttle to Overhead Partner Variation” In a 3 Minute Window -300m Run (Together) -Max Jerks (155/105) (Rx+225/145) Rest 1:00 In […]

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Friday, August 11th 2022

WARM UP Tabata Bike or Ski then 2 Sets -15 Banded Good Mornings -10 Squat Jumps :15 Ring Support Into S2SH Technique and Warm Up STRENGTH EMOM x 12 -1 Heavy Sandbag/Stone/or Dball to Shoulder *try and build to as heavy an implement as possible with good form GET FIT “Elizabeth” 21-15-9 -Squat Cleans (135/95) […]

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Thursday, August 11th 2022

WARM UP Coach Led Dynamic Warm Up Line Drills -Jog -Knee Pulls -Quad Pulls -Figure 4 -Tin Shoulders -High Knees -Butt Kicks -Skips For Height -Skips For Distance then 15/12 Cal Ski or Row SWEAT DAY!!! “Rinse and Repeat Variation” Every 2 minutes Until Failure -4 Shuttle Runs (down and back- 25′ Increments) -2 Calorie […]

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