October 2019

CrossFit Open 2020 20.4  To Be  Announced

Warm Up AMRAP 12 min Shuttle Sprints  (twice the box) 15 Calorie Assault Bike 20 Calorie Row Gymnastic Conditioning On the 3:00 x 5 Sets:... Read More

Stretch Strength a) & b) a) Shoulder Press (4×5 @80%) b) Push Jerk (3×4 @80%) WOD (10 Rounds for time) Every 2 mins (10 rds)... Read More

Stretch (Front Rack Mobility) Strength Squat Clean (Heavy 3 rep) 12 mins ….. Touch and Go Conditioning (For Time) 4 rounds 600m Row 400m Run

Dynamic Running Warm Up Running Conditioning 2000m Fast Pace 3000m Slow Pace 1000m Fast Pace total 6000m   Crossfit Open Athletes Final day to redo... Read More

Strength Deadlift  (Heavy 4 Rep) 12 mins Metcon (Time) Teams of 2 (1:1) Round 1 30/24 Cal. Bike / Ski / Row 30 HSPU 30... Read More

CrossFit Open 20.3 is 18.4  For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb.... Read More

CrossFit Open 20.3

Stretch & Mobility  ACTIVE RECOVERY DAY Open Athletes working on there preference choice skill or cardio 20min RECOVERY ROMWOD  20min *Stay fresh for 20.3 which... Read More

Stretch & Mobility Dynamic Warm Up chaos /ˈkeɪɒs/ Learn to pronounce noun noun: chaos; plural noun: chaoses complete disorder and confusion. “snow caused chaos in... Read More