CrossFit WOD, December 19, 2024

by | Dec 18, 2024 | Uncategorized

CrossFit – Thu, Dec 19Clean (Weight)Opt. 1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, then 3×1 @ 90% of 1RMOpt. 2 -Build- 5×3 @ 75-90% Warm up to 75%, go by feel, increase weight if it feels good up to 90%Opt. 3- Accessory Sub Clean for...

CrossFit WOD, December 18, 2024

by | Dec 17, 2024 | Uncategorized

CrossFit – Wed, Dec 18Open Gym!Deadlift (Weight)Opt. 1 -Peaking Cycle- De-load 40%x5, 50%x5, 60%x5 EMOM x 4 (AMRAP – Reps)Min 1 16 Step-overs/Box-oversMin 2 16 Lunges/PistolsMin 3 8 DB H. Cleans/Barbell H. Cleans 135/95Min 4 ME Burpees/ L. Barbell...

CrossFit WOD, December 17, 2024

by | Dec 16, 2024 | Uncategorized

CrossFit – Tue, Dec 17Bench Press (Weight)Opt. 1 -Peaking Cycle- De-load 40%x5, 50%x5, 60%x5 Opt. 2-Build- Pyramid 5×3 @ 75%x3, 80%x3, 85%x3 then back downOpt. 3 Accessory Work Sub Bench Press for Shoulder Press13 min AMRAP: (AMRAP – Rounds and...

CrossFit WOD, December 16, 2024

by | Dec 15, 2024 | Uncategorized

CrossFit – Mon, Dec 16De-loadIn Preparation of Festivus on Saturday. We will be offering a de-load for the Back Squat, Bench Press and Deadlift. If you are planning on testing your lifts, I highly recommend doing option 1.We will also have a sign-up sheet at the...

CrossFit WOD, December 14, 2024

by | Dec 13, 2024 | Uncategorized

CrossFit – Sat, Dec 14Push Press (Weight)Opt. 1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+Opt. 2 -Build- 5×3 @ 75% of 1RMOpt. 3 -Accessory Work-For Time: (Time)10,9,8,7,6,5,4,3,2,1KTC/TTB’s30 Single/Cross-overs5 Clean and Jerks/Snatches...