CrossFit WOD, December 4, 2020

12/04/2020Push Press (5 Rep Max)Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+ Opt. 2 6×5 @ 70% of 1RM Opt. 3 Strict Handstand pushup practiceMetcon (AMRAP – Reps)4 Rounds 3 min AMRAP: 2 Rounds 12 Deadlifts 9 H Cleans 6 STO Presses +ME Calorie Row/Bike...

CrossFit WOD, December 3, 2020

12/03/2020Clean (3 Rep Max)Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt. 2 7×3 @ 75% of 1RM Opt. 3 10 min EMOM 3 reps @ 65% of 1RM Opt. 4 -Peaking Cycle- In place of the WOD Test 3×1 @ 92.5% of Training 1 Rep Max for the Back Squatt. Use option...

CrossFit WOD, December 2, 2020

12/02/2020AnnouncementsOpen Gym during all Wednesday classes. For the next two weeks we will be offering a peaking cycle to prime you for testing out the 3 main lifts we have been doing with the Juggernaut strength cycle. Use this opportunity to test out one or two of...

CrossFit WOD, December 1, 2020

12/01/2020Back Squat (3 Rep Max)Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt.2 7×3 @ 75% of 1RM Opt. 3 Juggernaut 65%x2, 72.5%x2, 4×5@ 77.5% of T1RMMetcon (Time)For Time: 10 Rounds 3 Clean and Jerks 30 Double/Single-unders Rx 95/65...

CrossFit WOD, November 30, 2020

11/30/2020Shoulder Press (3 Rep Max)Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt.2 7×3 @ 75% of 1RM Opt. 3 Juggernaut 65%x2, 72.5%x2, 4×5@ 77.5% of T1RM Opt. 4 -Peaking Cycle- In place of the WOD Test 3×1 @ 92.5% of Training 1 Rep Max for...