02.16.2024

Front squats @ 35% x 4 sets  *record each set of reps*. also be sure to record weight and time
as many reps in 7seconds or 15 seconds
(longer time is for our endurance athletes)


WOD
"Dress You Up"
9:00 AMRAP
3-6-9-12...keep adding 3 reps until time expires
Shoulder to overhead  115/85  95/65  75/55
box jump overs 24/20"
TTB


Post WOD
2-3 sets
A. hollow hold x 20 seconds 
B. wall supported deadbugs x 10 each side
C. side plank x 20 seconds each side
Rest 1:00

02.15.2024

Strength
8:00 EMOM
1 hang power clean @75+% build load 
 
WOD
"Fair Catch"
For time
150 cals bike or row
every 2:00 complete 1 rep power clean  185/125 starting at 0:00.

02.14.2024

Strength
Every 2:00 for 6 sets
hang squat snatch @75%+

WOD
"Toby Keith"
20:00 AMRAP
50/40 cals row
40 DB snatch 50/35
30 bar facing burpees
30 thrusters 95/65
20 bar muscle ups or C2B pull ups
20 power snatch 95/65

02.13.2024

Strength
Deadlifts
8 @ 65%
6 @ 70%
5 @ 75%
5 @ 80%


Static Clean Pull Unders  Burgener Strength (@burgenerstrength) • Instagram photos and videos
Try it with a partner.
Do 3 sets of 5 repetitions. Keep it slow and gentle and change with purpose.

How to:
Place the j-cups in or slight above the hip crease.
Place the PVC pipe at the bottom of the j-cups.
Place the feet in the squat position with the center of the feet directly under the PVC pipe.

Start with your shoulders in the finish position, this will allow the PVC pipe to bend and you will begin to pull your body “down and around” the PVC

Maintain upward pressure on the PVC while moving your body into an active front rack position (hold the hook grip during the rotation and ensure that the PVC continues to bend upwards)
.

WOD
"Load it Up!"
15:00 to build to a heavy complex
1 deadlift
1 power clean
1 squat clean
1 hang squat clean
1 split jerk

02.12.2024

A.  back squats @ 25% x 4 sets  *record each set of reps*. also be sure to record weight and time
as many reps in 10 seconds or 17 seconds
(longer time is for our endurance athletes)

B. Push Press
6 sets of 3 reps @ 70%

WOD
"Megan"- CrossFit girl benchmark
21-15-9
burpees
KB swings 53/35
DUs

02.10.2024

WOD
"Holy Sh*t"
team of 3
for time or capped at 40:00- divide reps however 

100 cals row
100 burpee box jump overs 24/20"
100 cals bike

rest 2:00

3 rounds
20 thrusters 135/95  115/75  95/65
10 wall walks

rest 2:00

3 rounds
20 devil's press  50/35  35/20
20 pull ups

02.09.2024

Primer
https://www.instagram.com/p/CZxFi0JpjFw/
3 sets- build load
1. muscle clean into a squat x 3 reps + 1 jerk
2. clean from the power position x 3 reps + 1 jerk



WOD
"Lift and Move 2.0"
Every 2:30 for 8 sets
3 cleans (squat or power)
build over the course of 8 sets
record heaviest for today
 
WOD
"Extra Credit for Speed Only"
3 rounds for time
15 deadlifts 185/125  155/105  115/85
8 bar facing burpees