Programming Week of 240513
Starting the week with a CrossFit Main site WOD. Tuesday we add weigh to our 20 back squats. Wednesday back to back AMRAPs. Thursday cardio. Friday 20 rounds with a heavy barbell.
Programming Week of 240513 Read More »
Starting the week with a CrossFit Main site WOD. Tuesday we add weigh to our 20 back squats. Wednesday back to back AMRAPs. Thursday cardio. Friday 20 rounds with a heavy barbell.
Programming Week of 240513 Read More »
Monday starts the week with an ascending ladder accumulating lots of volume. Tuesday starts the second half of our back Squat cycle, 20 rep max. Wednesday we celebrate Coach Lily with a birthday WOD. Thursday gets us on 2 modalities. Friday a FOR TIME triplet to ring in the weekend. Saturday we celebrate Coach Dan’s birthday. Lots going on, we’ll see you at the Shed!
Programming Week of 240506 Read More »
Starting the week off with focused movements. 5-6 minutes for each individual movement. Tuesday, week 4 of our back squat cycle mixed with strict pulling strength. Wednesday sees a return of 40 min GRUNT WORK and some quality time with the med balls. Thursday test your cardio duathlon. Friday gets us under heavy barbells. Saturday continues Murph prep!
Programming Week of 240429 Read More »
Monday: QF WOD 1
Tuesday: Back squats
Wednesday: Trio of couplets
Thursday: run
Friday: Heavy barbell
Programming Week of 240422 Read More »
Monday: AMRAPs
Tuesday: Back Squat day
Wednesday: Dumbbell unilateral work
Thursday: Running intervals
Friday: Aerobic flow with a barbell
Saturday: Muprh prep
Programming Week of 240415 Read More »
This week starts a new 8 week cycle.
Strength focus: Back Squat
Gymnastics focus: Pull-ups
Endurance focus: Running
Monday starts us off with rounds for time and an AMRAP. Tuesday is back squat day and baseline setting. Wednesday chipper, Thursday running repeats, and Friday a benchmark with a twist. Moving forward each Saturday is Murph prep.
Programming Week of 240408 Read More »
This is a second week of repeat WODs. This week features workouts from April 2019. A mix of Olympic lifts, functional body building, and aerobic repeats. Later in the week we start to introduce Murph prep.
Programming Week of 240401 Read More »
Throwing it back to 2016 this week. Kicking off the week with AMRAPs. Tuesday has us taking out all the toys. Wednesday has an opportunity to get heavy. Thursday aerobic repeats via tabatas. Friday more sled and sprints with a FOR TIME finisher.
Friday Night JANI-RO breast cancer fundrasier. No afternoon classes.
Programming Week of 240325 Read More »
DELOAD WEEK:
Keeping weights light. You’ll see more body weight movements than usual. This is a week to feel good in your body. By Tuesday most of our athletes that competed in the Open will have ther competition come to a close. From a programming stand point we’re using this to regroup and set our focus to the rest of the year. Next week we’ll start a new strength and skill focus!
Programming Week of 240318 Read More »
Last week of the CrossFit Open 2024. This week is a mix bag of movements and time domains. When is it not. Saturday we tackle 24.3 as a community.
Programming Week of 240311 Read More »