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Clean and Jerk | WOD 4.5.19
Clean and Jerk Complex Every 3:00 x 5 Reps: Power Clean + Hang Clean + 2 Front Squats + Jerk Build to a medium-heavy but perfect load. Post loads to comments. Exposure 2 of 8 _____________________...
View ArticleWOD 4.6.19
Partner Cindy AMRAP 30 Minutes: 5 Pull-Ups 10 Push-Ups 15 Squats Partners alternate full rounds. Post rounds, reps, Rx, and partne to comments. Week 2 of 8 View this post on Instagram A post shared...
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WOD 4.7.19
“Whitten” 5 Rounds for Time: 22 Kettlebell Swings 32/24kg 22 Box Jumps 24/20″ 400 Meter Run 22 Burpees 22 Wall Balls, 20/10, 14/9 This workout first appeared on the Crossfit main site on 10/12/12. At...
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Deadlift | WOD 4.8.19
Deadlift Fitness Deadlift: 3 x 5 Sets across. Dead stop reps. Add 10-15 lbs to last week. Performance Deficit (2″) Deadlift: 3 x 5 Sets across. Same load as last week. The “buy-in” to pull from the...
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Snatch | WOD 4.9.19
Snatch Complex Every 2:00 x 6: Pull + Hang Power Snatch + Hang Snatch Stay patient and balanced from the floor to above the knee on the pull. Build to a medium-heavy but perfect load, same or slightly...
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Press / Carry | WOD 4.10.19
Press / Carry Superset A1) Press Fitness 3 x 5 Sets across. Add 2-5 lbs to last week. Should still be moving fast. Performance 5-5-Max 2 sets of 5 and a 3rd set for “max” reps (capped at around 15)....
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Back Squat | WOD 4.11.19
Back Squat Fitness 3 x 5 Sets across. Add 5-15 lbs to last week. Performance 5-5-Max 2 sets of 5 across and a 3rd set for “max” reps (capped at around 15). Heavier than last week. Move perfect and...
View ArticleClean and Jerk | WOD 4.12.19
Clean Complex Every 3:00 x 5 Reps: Power Clean + Hang Clean + Front Squat + Jerk Build to a medium-heavy but perfect load. Post loads to comments. Exposure 3 of 8 _____________________ For Time: 50...
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WOD 4.13.19
Partner WOD In teams of 3, complete the following for time: 90 Power Snatches 75/55 60 Calorie Row 60 Power Snatches 115/75 60 Calorie Row 30 Power Snatches 145/95 60 Calorie Row 30 minute cap Post...
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WOD 4.14.19
“Badger” 3 Rounds for Time: 30 Squat Cleans 95/65 30 Pull-Ups 800 Meter Run 45 minute cap Another long one where the total Rx volume needs to be considered. This Hero workout involves 90 full Cleans...
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Deadlift | WOD 4.15.19
Deadlift Fitness 3 x 5 Sets across. Dead stop reps, double overhand if you can. Add 5-15 pounds to last week. Performance 3 x 5 Sets across. Dead stop reps, double overhand if you can. Add 5-15 pounds...
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04/26/19 Roller Night!
WHAT: A night of roller disco with your gym buds WHEN: Friday, April 26th from 7:30 to 10:30pm WHERE: Dreamland Roller Rink at Industry City WHY: Because it’s fun. Duh! What else? Guests will be...
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Snatch | WOD 4.16.19
Snatch Every Minute on the Minute x 3:00 / Rest 1:00 (x3): Hang Squat Snatch Begin with a medium challenging but perfect load for the first round, adding weight as able for the next two. Keep the focus...
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Press / Carry | WOD 4.17.19
Press / Carry Superset A1) Press Fitness 3 x 5 Sets across. Add 2-5 lbs to last week. May be beginning to slow down but should not be a grind. Performance 5-5-Max 2 sets of 5 and a 3rd set for “max”...
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Back Squat | WOD 4.18.19
Back Squat Fitness 3 x 5 Sets across. Add 5-15 lbs to last week. Final week of 5s. Performance 5-5-Max 2 sets of 5 across and a 3rd set for “max” reps (capped at around 15). Heavier than last week....
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05/25/19 Wim Hof Method Workshop
Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize...
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Clean and Jerk | WOD 4.19.19
Clean and Jerk Every Minute on the Minute x 3:00/Rest 1:00 (x3): Clean and Jerk Sets across for each EMOM. If they feel great then add weight during the rest minutes. Aim to be somewhere around where...
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WOD 4.20.19
Partner Metcon 10 Rounds for Time: 270m Run 20 Russian Kettlebell Swings 20 Renegade Rows (10 each arm, no Push-Up) One partner working at a time. Partner A runs 270, followed by Partner B. Partner A...
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WOD 4.21.19
“Fight Gone Worse” 5 Rounds for Max Reps: 1 Minute Wall Balls 1 Minute Sumo Deadlift High Pulls 1 Minute Box Jumps 1 Minute Burpees 1 Minute Row 1 Minute Rest There will be 3 standard scaling options a...
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Deadlift | WOD 4.22.19
Deadlift Fitness Deadlift: 4 x 3 4 sets of 3 reps. Sets Across. 10-20 pounds heavier than last week’s 5s. Performance Pause Deadlift: 3 x 5 Sets across, heavier than week 2. Squeeze the bar from the...
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