Day 1- Monday 250310 A1. 4 goblet squats at 5551 tempo, rest to 1:30 then A2 A2. 8/8 bent over rows, no rest into A3. A3. 10 box jump overs nte 30”, rest to 4:00 then back to A1 x5. Rest an additional 3:00 then B B. AMRAP 5:00 10 alt db power snatches at […]
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CrossFit Open WOD 25.2 announcement Thursday 250306. Keep yourself primed and ready during the week!
Programming Week of 250303 Read More »
Day 1- Monday 250224 A1. 10 dual db deadlifts, rest tom then A2 A2. 10 alt dual db strict curls, rest tom then A3 A3. 30 sec mixed grip dual db or kb carry, switch arms and repeat Rest to 4:00 then back to A1 x 3 Rest an additional 2:00 then B B1. 1:00
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DELOAD WEEK Day 1- Monday 250217 A. Tabata mash up 16x (8:00) 20 sec max ring rows, 10 sec rest 20 sec max hrpu, 10 sec rest Rest 2:00 then B B. Tabata mash up 16x 20 sec max air squats or pistol squats, 10 sec rest 20 sec max broad jumps or bjsd, 10
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Day 1- Monday 250210 Strength Day 1- Week 6 of 6 A. Back squat every 2:30 x 5 S- 5×1 start at 80-85% of week 3 1rm and build to a 1rm ME- 5×7 no tempo, same load from last week Rest and additional 2:00 then B B. Strict Pulling 2:00 x 5 3-5 strict
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Day 1- Monday 250203 Strength Day 2 Week 5 of 6 A1. Deadlifts S- 5 reps at 90-95% of week 1 5RM ME- 10 reps same weight as last week or add 10% Rest TOM then A2 A2. Tempo Pushing options Box supported dips 3-5 reps @ 30×1 tempo OR Push-ups 5-7 reps @ 30×1
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Halfway through the strength cycle. Adding in some more pushing options. Weights are starting to increase back towards rep maxes.
Programming Week of 250127 Read More »
O.S.C.A.R. donation drive this Saturday! Bring a donation for the shelter and workout with puppies! All up for adoption!
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Week 2 of 6 in the strength cycle. Athletes can choose a Strength tract or a Muscle Endurance tract for the 2 strength days. The chosen tract will be for the duration of the 6 week cycle.
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This week starts a new strength cycle. Back squats and deadlifts. Athletes will have 2 tracts to choose from in this cycle. An option of 1 rm strength or an option of muscle endurance.
the CrossFit Open is 8 weeks asway!
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