Thursday 5.19.22

“Up a Wall” AMRAP 30 400m Run 3 Rope Climbs 20 Wall Balls @ 20/14 WOD Guidance: This workout is a long one, with a big teaching focus on rope climbs. We run and do wall balls all the time, so expect your coach to spend the bulk of the warm-up instructing...

Wednesday 5.18.22

“Press Coverage” Strict Press – 5×10 Teams of 2 2k Row Switch every 200m WOD Guidance: Today we have five sets of 10 in the strict press. One interesting aspect of doing high rep strict presses is that the top of the movement is actually the...

Tuesday 5.17.22

“Heavy Hands” 4 rounds not for time: 200m DB/KB Farmers Carry 15 DB/KB Deadlifts 10 DB/KB Box Step Ups @50/35 DBS or 53/35 KBs WOD Guidance: On todays workout we’re working on building the most functional of skills; picking things up and carrying them....

Monday 5.16.22

“Team Rocket” 10 min to find a heavy 3 rep squat clean Rest 4 min AMRAP 7 10 Squat Cleans @ 95/65 20 Sit-ups WOD Guidance: Today we have a two part workout, where part 1 has us building to a heavy 3 rep squat clean in just ten minutes. Whenever we’re asked...

Sunday 5.15.22

“Sunday Funday” 6 Rounds, 1 minute at each of: Kettlebell Swings 53/35 Burpees Double-unders Rest WOD Guidance: This is a play on the classic CrossFit workout “The Ghost.” Whenever we do this style of workout, the single minute of rest is just enough to...