One of the OG CrossFit named WODs, making sure your snatches stay snappy and fast! Strength/MetCon “Isabel” 30 Snatch (135/95) *6min Cap Optional BuyOut “Gun Show”
Everyone loves a snappy snatch! WL EMOMx10 1 PSn+1 HPSn *Score=Weight *Can ascend in weight as needed *Can not drop the bar before HPSn
Today’s the day to meet Isabel, if you haven’t already. “Isabel” 30 Snatch (135/95) Buy out 6 Rope Climbs “Concentration is why some athletes are better than others. You develop that concentration in training and concentrate in a… Read more »
Some work with a couple of AMRAPs… MetCon 9min AMRAP 30 Total DB Stepups on 20″ Box (50/30) 30 Ab Mat Situps 6min Rest 9min AMRAP 30 Calorie Row 30 Alternating DB Snatches (50/30) Let’s have a double… Read more »
Hope everyone had a nice rest day yesterday, because its time to get back to the grind! Strength 15 – 20 minutes to find 1 RM Snatches MetCon 21 Burpees 15 OHS (135/95) 9 Muscle Ups *8 minute… Read more »
Using movements patterns and correcting movement patterns is an important piece to making someone fully functional and safe with anything active. But what about if you sit all day? Strength/Skill EMOM x 10 1 Heavy Pullup MetCon For… Read more »
What type of carry, you ask? Well, it’s your choice today! Skill Kettlebell Swing Variations MetCon For Time 800m Carry Then, 50 Burpees *14min Cap Simple. Simple does not equal Easy, that’s for sure.
Sweat angels are coming! MetCon 5 RFT 14 Alt DB Snatches (50/30) 40 DUs *E2MOM = 8 Pushups; Rx+ = 16 Pushups *14min Cap DB Snatches! Yay!
Why would you work for a beach body as summer approaches? Wouldn’t it make more sense to have it year ’round? Strength/Skill EMOMx10 1 Heavy Pullup MetCon 3 RFT 20 Box Jumps (24/20) 20 Alt DB Snatches (50/30)… Read more »
Lookin’ good Tony! WL E2MOM x 5 2 Snatches 1 Overhead Squat *Progressive MetCon Tabata Power Snatches (95/65) *Score is total reps High intensity for a short duration = High density WOD today!
Come for the WOD stay for the Yoga!
3 Rope Climb (15’)
10 FSq (185/130)*
10 DL (185/130)
*From the floor
**P1 = 30 Pushup, P2 = working through RC, FSq, DL
*Score = rounds + reps of RC, FSq, DL