Fitness: Every 90 sec X 6 sets 5 Snatch Grip RDL (w/ 3 sec neg) + 5 Squat Jumps – re-set in b/w, jump as high as possible OR Performance: 2 Position Snatch (hip and above knee) – [...]
Fitness: EMOM X 10 mins a. DB Push-press – 6-8 reps (w/ 1 sec lock-out each rep) – tough weight b. Plank Body Saws (from forearms) – 30-40 sec OR Performance: Power Clean + [...]
Hero WOD Mark Klement 74-44-11 Reps for time Burpees Push-ups Sit-ups Air Squats Weightlifting Class 1. Snatch (w/ pause @ knee) + OHS (1+1) – every 2 mins X 7 sets – building [...]
Fitness: Every 90 sec X 8 sets (alternate, 4 of each) a. SA DB/KB Rows – 8-10/arm b. SA DB/KB Waiters Squat – 6/arm @ 2020 OR Performance: Clean (w/ pause @ knee) + Clean – [...]
Fitness + Performance 1. Back Squats – 6 reps – every 3 mins X 5 sets – across – aim to use 85-90% of your heavy set from last. Focus on quality and bar speed + In 3 [...]
Fitness: EMOM X 10 – alternate a. CG RDL – 6 reps (slow neg) – build on feel b. DB Z-press – 6 reps + 10 sec OH hold on last rep OR Performance: Power Clean + Push Jerk [...]
As Many of you know, in the past years we have run Misfit Toys – a local CrossFit Competition designed to raise money and donate toys for kids in need. Unfortunately with the way the world [...]
Fitness: EMOM X 10 mins – alternate a. Lateral Box Step-ups – 5/ leg (controlled to floor) b. DB Plank Pull-Throughs – 16- 20 reps (keep butt down) OR Performance: 3 Position [...]
