Basic everyday WODs.
A.
Push Press
B.
Every 5 minutes, for 15 minutes (3 rounds):
500m Ski
18 Kettlebell Swings
9 Shoulder to Overhead
3 Wall-walks
A.
Back Rack Lunges
B.
For time:
700m Run
then
5 rounds of:
7 DB Box Step Overs
7 Burpee Box Jumps
then
700m Run
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.
Our normal programming will resume on Tuesday.
Workout of the Day
A.
Every minute, for 12 minutes:
Min 1) Thrusters
Min 2) Toes to Bar
Rest 3 minutes
Every minute, for 12 minutes:
Min 1) Wall-Balls
Min 2) Chest to Bar
Please be warm and ready for the workout at your chose heat time, which means arriving 15+ minutes before your heat time.
A.
CrossFit Games Open 24.2
AMRAP in 20 minutes:
300m Row
10 Deadlifts
50 Double-unders
A.
CrossFit Games Open Workout 24.2
AMRAP in 20 minutes of:
300m Row
10 Deadlifts
50 Double-unders
A. (repeat)
10-8-7-6-5-4-3-2-1 rep rounds of:
Devil Presses
200m Run
Which team is gonna WIN???
A.
Push Press
B.
Every 4 minutes, for 16 minutes (4 rounds):
21c Assault Bike
15 Pull-ups
9 Thrusters
A.
Back Rack Lunges
B
AMRAP in 3 minutes of:
20 Wall-Balls
20 Kettlebell Swings
then, with remaining time:
Row for Max Calories
Rest 1 minute, and then repeat 3 more times
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.
A.
Every minute, for 24 minutes (8 rounds):
Min 1) Double-unders
Min 2) Toes to Bar
Min 3) Power Clean and Jerks
Please watch video and READ RULES HERE
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