Monday, March 4, 2024

EXCELLENT JOB to everyone who has taken on 24.1 these last few days! Saw some incredible performances and a lot of Grit on display

REMINDER: Submit your 24.1 scores to games.crossfit.com ASAP! ALL scores need to be submitted PRIOR to 7 PM

Every Monday until the Open is over, I will be programming some exercises that’ve appeared in the Open in years past, which have not yet showed up this season. We will be doing them using the EMOM (every minute, on the minute) training. Implementing the EMOM training style is particularly effective in allowing athletes to hone their focus, and have a better understanding of the time it takes to complete sets and reps of whatever it is their training, which’ll eventually lead to greater improvement and proficiency at those exercises. On the Minute Training can also be great for practicing exercises under some, but not considerable fatigue. Although, if the intention is intensity and your ability to work thru severe discomfort, that is certainly easily achievable, too 😎

Our normal programming will resume on Tuesday.

Workout of the Day

A.
Every minute, for 24 minutes (8 rounds):
Min 1) Double-unders
Min 2) Toes to Bar
Min 3) Power Clean and Jerks

Friday, March 1, 2024

Please watch video and READ RULES HERE

Reminder: the next three Fridays are Open Gym or the Open workout of that week for those who cannot make it to Saturday.

Workout of the Day

A.
CrossFit Games Open Workout 24.1
21 DB Snatches
21 Burpees Over the DB
21 DB Snatches
21 Burpees
15 DB Snatches
15 Burpees
15 DB Snatches
15 Burpees
9 DB Snatches
9 Burpees
9 DB Snatches
9 Burpees

 

Tuesday, February 27, 2024

CrossFit Games Open starts Thursday! Sign up here if you’ve have not yet

Workout of the Day

A.
Push Press

B.
AMRAP in 15 minutes of:
5 Devil Presses
6 Strict Handstand Push-ups
7 Burpee Box Jumps

Rest exactly 1 minute after each round

 

Friday, February 23, 2024

Workout of the Day

A.
Deadlift

B.
CrossFit Games Open Workout 22.2
AMRAP in 10 minutes of:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Deadlifts (225 / 255)
Bar Facing Burpees

Thursday, February 22, 2024

Workout of the Day

A.
Double-unders and Progressions

B.
AMRAP in 20 minutes of:
21c Row
12 Toes to Bar
6 Wall-Walks

Wednesday, February 21, 2024

Workout of the Day

A.
Clean Complex

B. (repeat)
AMRAP in 15 minutes of:
9 Power Cleans
18 Box Jump Overs

Rest exactly 60 seconds after each round

Tuesday, February 20, 2024

Have you signed up for the CrossFit Games Open yet?
LFG!

Workout of the Day

A.
Shoulder Press

B.
For time:
400m Run
Then
Five rounds of:
10 Handstand Push-ups
10 Chest to Bar Pull-ups
Then
400m Run

Rx+ 5 nose to wall HSPU, 5 Ring muscle-ups