Sunday 1.7.18 CrossFit
Metcon Prep Perform 8 minutes of “warm-up rowing” your partner. Alternate every 60s. Metcon Teams of 2 100 Air Squats 1k Row 100 Push-ups 1k Row 100 KBS (55,35) 1k Row 100 Squat Thrusts 1k Row 100 Hollow Rocks 1k Row 100 Air Squats *Split work in half. One works, one rest L2: (45,25) L1: […]
Saturday 1.6.18 CrossFit
Metcon Teams of 2 On a running clock 0:00-10:00 Max Rounds of: 20 Overhead Squat (115, 75) 20 T2B 20 Burpee Box Jumps (24,20) 12:00-22:00 Max Rounds of: 16 Power Snatch (115, 75) 16 (C2B Pull-ups) 16 Burpees 24:00-34:00 Max Distance Farmer Carry (70,55) Rx:(95,65) (Pull-ups) L3: (75,55) L2: (65,45) (Knee Lifts) (Band Assisted Pull-ups) […]
Friday 1.5.18 CrossFit
Strength 1: Squat Clean and Jerk 5×2 2: Squat Clean and Jerk 3×1 Intent: Week 1 of Clean + Jerk wave. Sets should be challenging, but smooth. Loading for EMOM is moderate and EMOM 2 is moderately heavy or use percentages based of your 1RM from Monday. Metcon Open WOD 17.4 13-Minute AMRAP: 55 Deadlifts, […]
Thursday 1.4.18 CrossFit
Winter Storm Grayson Schedule All Classes are Canceled. Safety of our athletes and coaches is our #1 priority. So stay safe! Home WOD Every 30 seconds: Perform: 6 burpees for 10 minutes. – Immediately after – Turn on a song and do abs non stop until its over. WOD #10 & #11 from CFMLs Hotel […]
Wednesday 1.3.18 CrossFit
Strength 1a) Close Grip Bench (5 x 2.2.2 (10s) Clusters, every 2min) 1b) Banded Pull-apart In between sets perform 15 Slow and Controlled Banded Pull-aparts Metcon 12min AMRAP 1 Legless Rope Climb, 15′ 12 Alternating DB Snatches (55,35) 200 Meter Run Rx: 15′ Rope Climb (55,35) L3: (45,25) L2: (30, 15) (5 Strict Band Assisted […]
Tuesday 1.2.18 CrossFit
“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 […]
Monday 1.1.18 CrossFit
Strength 1) Clean and Jerk 1×1 2) Back Squat 1×1 3) Single Arm Farmer Carry 4 x 30s each side Max Distance Carry, AHAP. Rest 90s b/t attempts $ Out 4 Rounds 15 Banded Pull-throughs 15 Straight Leg Sit-ups
Sunday 12.31.17 CrossFit
Skill Every 60s, complete 1-3 reps Pick 1 Gymnastics Movement – T2B – Butterfly Pull-ups – Bar Muscle-upsIntent: Choose 1 gymnastics movement and spend some time practicing it today. Keep sets small reinforcing good movement patterns. Metcon Every 3:00 x 6 Sets 10 Back Racked Reverse Lunges (95,65) 10 Ball Slams -Then- Every 3:00 x […]
Saturday 12.30.17 CrossFit
Metcon “2017” With a partner for time: Row 2017 Meters 100 Thrusters (115,75) 100 C2B Pull-ups Row 2017 Meters Rx:(95,65) (Pull-ups) Intent: Come up with the best strategy to get through the listed work in the shortest time. Your scaling choice should allow for sets of 10 on thrusters and sets of 5 on pull-ups. […]
2017 Athlete of the year
Congrats to CFML Athlete of the year Diane Werder! Diane received 1 year FREE CrossFit and 12 months to give away. Thank you to everyone that took time to vote.
