07.26.2024

Strength
deadlifts
warm up 3 sets of 3 reps @ 60%-70%-80%
4 sets of 3 reps @82%

WOD
"Painted Black"
2 rounds (5:00 time cap)
10 clean & jerk 135/95  115/75  95/65
200m run
then 
20 single DB box step ups 50/35. 35/20   24/20" box
20 TTB or hanging knee raises

07.25.2024

Strength
Front squats
3 reps @75%
2 reps @80%
1 rep@ 85%
2 reps @80%
1 rep @88%
2 sets of 5 reps @75%

WOD
Just Cardio
1000m row
1 mile run
1000m row
OR
(remember we only have 2 ski ergs)
50/40 cals ski
50/40 cals bike
50/40 cals row

07.24.2024

Strength.Tangletown Classic complex for the ladder
power snatch + hang squat snatch
12:00 to build to your heavy for today
 
 
WOD
Member of the Month- Taylor Smalley
4 rounds for time
400m run
5 muscle ups (any kind) or C2B pull ups or pull ups
30 DUs or speed steps of 60 single unders
3 squat snatch 135/95. 115/75. 95/65

‍

07.23.2024

Strength
Push press
11:00 EMOM
3 reps @70%

WOD
"Jump Around"
80 Box Jumps for time  30/24"
starting at 0:00 and every minute after
3 devil's press 50/35s
Time Cap 15:00

07.22.2024

Burgener clean warm up- with barbell 3 reps each
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans  (pull under) 
 
 
Strength
Power cleans
warm up 2 sets of 2 reps 40%, 50%
work 6 sets of 1 rep
 60%, 65%, 70%, 75%, 80%, 80%

WOD
"Nancy"- CrossFit benchmark
5 Rounds For Time
400m run
15 overhead squats 95/65

07.20.2024

WOD
"Biker Gang"
Team of 2
10 rounds for time
8 synchronized line facing burpees
15 cals bike
10 C2B pull ups
10 synchronized alternating DB snatch 50/35  35/20
*you can divide cals and reps of pull ups*

07.19.2024

Every minute, on the minute, for 9 minutes
Station 1: 10-14 Wall Facing Single Leg Thigh Taps (5-7/side) -scale to feet on box in pike position, shifting weight and lifting hands off the floor to touch thighs
youtube.com/watch?v=HpBdskVlDPQ
Station 2: 30 Plank Position Shoulder Taps (15/side)
youtube.com/watch?v=cig93EQoeOA
Station 3: 5-6 Back to Wall Donkey Kicks
youtube.com/watch?v=yTqwsG79524

WOD

"Berserk"

5 rounds for time

100m run

10 Clean & Jerks 95/65  75/55

immediately into

5 rounds for time

100m run

10 pull ups