Archives

Warm-Up 2 min singles 10 air squats 1 min box jumps step down *hips/calves/shoulders Strength Build to a 1rm Push jerk w :3 pause in jerk WOD 2k row 50 box jumps (24/20) 50 thrusters (75/55)  

Warm-Up 800m run 10 pushups :10 scap hold lat/shoulders/hamstrings Strength Build to a 5rm weighted supinated grip pullup no pullup = 5×5 strict pullup WOD AMRAP 15 200m run Max reps Pushups

SWOLE CITY 4 Sets 10 Rear Delts Flys 10 SA Farmers Hold 30 Banded crunches POWER WOD 30/20 cal Ab for time rest 2 min 40 Goblet Squats for time rest 2 min 40 Kb swings for time

*We will only offer the 8:30am Endurance WOD as a group class on Saturday for the next 5 weeks.  If you want to take class your only option is the endurance class.  At 10am we will begin the Open [...]

*Class will run in heats the next 5 weeks.  Each workout everyone will have a judge counting your reps. Make sure you sign up for the open under games.crossfit.com . Affiliate – Crossfit [...]

WOD 1 500m row x 6 – rest :90 bt sets hard but sustainable efforts rest 5 min WOD 2 For time: 20 Squat Clean + Jerks DBs  

Warm-up 1k row easy pace 10 RDL 10 Deadlifts Strength WENDLER 5-3-1 – week 8 – DELOAD 50%x5 60%x5 70% x 5 – Add 5# to 90% WOD AMRAP 8 3,3,6,6,9,9….etc DL (225/155) C2b Pullups

Warm-up 1 min step ups 1 min box jump step down :30 Box jump overs 10 – 1 arm kb swings 10 – Kb snatches *shoulders/calves Strength Build to a 3rm Push jerk WOD 21-15-9 Box Jump overs [...]

* Bring a friend day!! Class only at 10am. * The Reebok Crossfit Games season is upon us, beginning on Thursday Feb. 23rd, 1 workout will be released per week for 5 weeks. This a time to test [...]

WARM-UP COACHES CHOICE SWOLE CITY 10 overhead tricep ext 10-15 chinups 15 abwheel rollouts rest :90 x 4 sets POWER WOD 30-20-10 Row for cals DB Step Ups