SS1: 10 Minutes to establish a 1RM 3- Position Clean+1 Split Jerk after the complex (No Drops, all Squat Cleans) SS2: 3×2 Strict Press as heavy as possible 3×5 Push Press as heavy as possible WOD: For Time: 400 Meter Run 25 Pull ups 50 Hands lift Push ups 75 Air Squats 800...Read More
SS1: a.)6×3 Back Squat@80% SS2: b.) 6 by ME Handstand movement. Handstand walk, Handstand push up, Handstand Hold *Strength and Skills should be performed in alternate sets *Handstand Instruction-There are three options here, if an athlete can walk on their hands they should do that, if an athlete cannot walk on their hands but can...Read More
SS1:10 Minutes to establish a 1RM 3-Position snatch (Ground, top of knee, High Hang, all squat, no drops) SS2:5×5 Snatch Grip Barbell bent over Row- as Heavy as possible WOD:12 Minute AMRAP 10 Toes to Bar 20 Wall Balls 30 Scissor Lunges (Total Reps)Read More
Baby Shower for Ariel Gerstner! We’ll be having a co-ed shower for Ariel to celebrate the birth of her first baby. Come join us and bring a dish to share. Some beer, soft drinks and food will be provided. When: Friday September 5th Where: CrossFit Longmont Time: 6:00 pmRead More
SS1: a.)6×2 Back Squat@80% SS2: b.)6×8 Strict Pull ups *These two strength and skills should be completed at the same time alternating from back squats to pull ups and back to back squats. *PULL UP INSTRUCTION- Athletes who can do 8 pull ups in one set should do that. if 8 strict pull ups...Read More
SS: work up to 70% of strict press, 3×1 perfect singles @70% SS2:3 Max effort sets of ring dips WOD: For time: 30 OHS 95/65 adv:115/75 30 Bar Facing Burpees 30 Front squats 95/65 adv: 115/75 30 Lateral Bar Burpees 30 Back Squats 95/65 adv: 115/75 30 Burpees *notice each set of burpees is a...Read More
SS1: snatch (squat) up to 70%, 3×1 perfect singles@70% SS2: 2 minute sit up test WOD: For time: 50 jumping squats w/BB 45/35 30 KBS 55/35 ADV: 70/55 30 burpees 100 Double unders 30 burpees 30 KBS 55/35 ADV:70/55 50 jumping squats 45/35Read More
