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TOD
Skill Work: Handstand/Handstand Push-Up/Handstand Walk Skill Work (12 minutes) Workout: FLEX Day Complete 4 rounds, NOT for time, of: 8 HEAVY Sandbag/Slam Ball Over Shoulder 8 Deficit Push-Ups w pause 8 SLOW Tempo Ring Rows 15/20 Calorie Bike SPRINT
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Strength: 12 minutes to build to a heavy set of: Squat Snatch + High Hang Squat Snatch Increase weight each round. Workout: 4 rounds for time: 400m Run 10 Hang Power Clean (65/95#) 20 Wall Balls (14/20#)
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Strength: 12 minutes to complete 4-5 sets of: 4-6 Dips + 10-15 Banded Good Mornings Workout: ***Repeat of our 2021 VO2 Max Training Cycle Tester*** Track total Reps + Calories: 4 rounds of: 1 min Max-Effort: Burpees Slam Balls Double Dumbbell Shoulder-to-Overhead (35/25#) Row for Calories Rest 2 min ***We completed this workout on 4/6/2021...
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Strength: 12 minutes to complete 4 rounds of: 10 Alternating Unbroken DB/KB Weighted Box Step-Ups + 10 Banded Face Pulls Increase weight each round. Workout: AMRAP 14 9 Pull-Ups OR 7 Chest-to-Bar OR 4 Muscle-Ups 12 Deadlifts (155/225#) 15 Box Jumps (20/24″)
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Strength: 12-15 minutes to complete 4 rounds of: 5 Back Squat + 12 Alternating DB Hammer Curls + 6 SLOW Renegade Rows Increase weight each round. Workout: ***Repeat from 10/29/2021*** For Time: Run 500m 20 Clean and Jerks (75/115#) 20 Burpees Run 400m 15 Clean and Jerks 15 Burpees Run 150m 10 Clean and Jerks...
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Workout: HUNDREDS! 100 Calorie Bike 100 DB Incline Bench Press 100 Shuttle Runs 100 Supinated-Grip Banded Pull-Aparts
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Strength: Pull-Up Strength/Endurance Tabata “Style” (:20 on, :20 rest) 6 rounds of: Pull-Ups Forearm Plank Workout: AMRAP 10 DUs Ball Slams (20/30#) 10 Sit-Ups between rounds DU’s increase by 10 each round, Ball Slams increase by 5 each round. (10/5/10, 20/10/10, 30/15/10, 40/20/10, 50/25/10, 60/30/10, etc)
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Strength: 12 minutes to build to a set of: 4 Push Jerks Increase weight each round. Complete 10 Plank Knee-to-Elbows between sets. Workout: 4 rounds for time: Row 400/325m 10 Hang Power Cleans (65/95#) 14 Single-Arm DB STOH (35/50#) (7/7)
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HAPPY LABOR DAY! There will be NO Coached Classes at the gym today. Open Gym hours are listed in ZenPlanner and should be reserved as usual. Workout: LOREDO Six rounds for time of:24 Air Squats24 Push-Ups24 Walking Lunge StepsRun 400 meters LOREDO is CrossFit HERO Workout. U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston,...
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Strength: Bella Complex One Clean One Shoulder-to-Overhead One Front Squat One Shoulder-to-Overhead Workout: For time: 10-1 Tall Box Jumps (24/30″) Power Snatches (75/115#)
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