Family and Friends Workout | November 29, 2019 Come join us on Black Friday for a FREE Friends and Family workout! Class starts at 9:00 a.m.! Sweat out all the gravy from Thanksgiving or escape the shopping madness with an awesome workout! Coaches will be available to help demonstrate and [...]
Join Kristina Reese (IG: @midwestyogagirl) for a beginner friendly yoga class— the perfect compliment to your CrossFit workout to gain flexibility and balance. Keep spirits bubbly with a post-class mimosa! May 18, 2019 at 10:30 a.m. | $20 for class and a glass Must be 21 years of age to consume alcohol. Register online or bring cash [...]
Bear Complex 15 minutes to find max load: Each round is 7 unbroken sets of: • 1 Power Clean • 1 Front Squat • 1 Push Press • 1 Back Squat • 1 Push Press You must hold on to the bar for the entire round. Helen 3 rounds for time of: • 400m [...]
Partner WOD A For each of the following, partners will alternate complete rounds and work through as many rounds and reps as possible in 8 minutes: AMRAPx8 8 deadlifts (225/155) 8 chest-to-bar pull-ups Rest 4 minutes Partner WOD B AMRAPx8 8 burpee box jump-overs (24″/20″) 1 rope climb Rest 4 minutes Partner WOD C [...]
Seated Press 5x4 Increasing weight each set. Seated Press for load: #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps #5: 4 reps Metcon AMRAPx15 400m run 8 strict pull-ups 12 overhead squats (95/65) Metcon EMOMx8 Minute 1: 8-10 supine ring rows Minute 2: 45 second plank
Metcon 20 power snatches (115/75) 800m run 20 front squats (135/95) 600m run 20 power cleans (155/115) 400m run 20 S2OH (175/135) 200m run EMOMx8 10 hollow rocks 10 toes-to-bar 10 second plank
High Hang Clean EMOMx5x1 All reps at 65% of 1RM. Hang Clean EMOMx5x1 All reps at 75% of 1RM. Clean E90x4x1 Increasing weight each round to find a heavy clean. Metcon AMRAPx10 10 G2OH (115/75) 10 burpees over the barbell Rest 3 minutes before next metcon. Sled Pull Game Teams of two, with partners facing [...]
Metcon EMOMx24 Minute 1: 12/8 calories on bike or 200m row Minute 2: 15 kettlebell swings (53/35) Minute 3: 10 thrusters (115/75) Minute 4: 12/8 ring dips Skill Work 3 rounds Minute 1: M.E. Muscle-Ups (low ring muscle-up progression x 4 reps) Rest 30 seconds Minute 2: M.E. (distance) DB/KB waiters walk (AHAP) Rest 30 [...]
Front Pause Squat 5x3 (32x1) All reps at 65% of 1RM Tempo - 3 seconds down, 2 seconds pause, stand, 1 second pause between reps Mary AMRAP in 20 minutes of: • 5 HSPU • 10 Pistol squats • 15 Pull-ups
Metcon 400m run 3 rope climbs 12 power cleans (135/95) 400m run 6 rope climbs 9 power cleans (155/105) 400m run 9 rope climbs 6 power cleans (175/115)