“Performance” and “Competition” A) 3 sets of: Close Grip Bench Press Set 1: 5@ 65% Set 2: 3@ 75% Set 3: Max Reps @ 85% Rest 2 minutes B) 10 Rounds for Time -24 Double-Unders -12 Air Squats Squats -6 Hand Release Push...
Read moreThe time is NOW to begin preparing for the Open, nearly six weeks away—both inside and outside the gym. While building your metabolic engine up and hitting your sessions with well thought-out training is important, a huge piece of your Open prep...
Read more“Performance” A) 5 sets of: Hang Power Clean x 5 reps Rest 2 minutes B) For Time: Row 2000 meters Work to build pace throughout, finishing the last 500 meters at 100%. (Compare to October 20th. Record total time and the average 500m...
Read more—————————–Travis Schliesser and Luke Fetch at the 2016 CFV Championship “Performance” Testing week! Compare results to Monday, October 19th A) 15 minutes to build to a 1 rep...
Read more“Performance” A) 4-5 sets of: Row 1000 meters Rest 3 minutes (Take today to play with rower settings you will use next week to re-test your 2k row time) “Competition” A) 80 seconds Max Rep Muscle Ups B) For Time: 20...
Read moreChris Spealler: Double-Unders Explained– CrossFit Park City “Performance” A) 4 sets of: Front squat x 6-8 (build loads from last week) Rest 2 minuts B) Every 90 seconds, for 12 minutes (8 sets): Standing Press x 2 reps (build...
Read more“Performance” and “Competition” A) Every 2 minutes, for 10 minutes: Front Squat x 5 reps (build over the sets B) A/B Partner Workout Partners alternate full rounds. 12 Rounds For Time 10 Wallballs 20/14 15 Push Ups 30...
Read moreThe Value of Hard Work Written by Mike Hom How many times have you asked yourself during a WOD, “Why do I do this to myself”? The question has traveled through my head many times. Some of the stuff we do really does beg the question. After some...
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