April 2020

Wednesday April 29, 2020

April 29, 2020

Strength
Squat: 5×5 (try lateral goblet squats or reverse lunges)
RDL: 5×8 (try one leg at a time, 8 per side)

Conditioning
21-15-9
Sit Ups
Burpees

“21 Jump Street”

April 29, 2020

“21 Jump Street”AMRAP 21:21 Power Snatches (95/65)21 Box Jump Overs (24?/20?)21 Overhead Squats (95/65)21 Toes to Bar Equipment Substitutions: Barbell : Dumbbell or Kettle Bell One arm alternating DB Snatch, One Arm Overhead Squats Box: Jump Over Barbell, Dumbbell on end or anything else you can clear Toes to Bar: V-Ups

Read the full article →

Monday April 27, 2020

April 27, 2020

Strength Training: Deadlift: 5×5Floor Press: 5×5“Band Pull Aparts”: 5×6/6 Conditioning Alternating Tabata20 sec on/10sec offMountain Climbers :00Paoli Push-up or Plank:30 IMMEDIATELY into 30 burpees for Time

Read the full article →

“Escape from Wonderland”

April 27, 2020

“Escape from Wonderland”3 Rounds:75 Double Unders50 Air Squats25/18 Calorie Row Substitutions: Double Unders 1:3 Single Skips or 1:1 Mountain Climbers Calorie Row: Burpees 1:1

Read the full article →

Friday April 24, 2020

April 24, 2020

StrengthPush Press: 5×5Turkish Get-up: 5x 3/3 Conditioning 12 Minute AMRAP 6 Dumbbell Push-up to Row (you can do it with out weight)6/6 Sit and Twist Sit-ups 18 Air Squats

Read the full article →

“Deep Clean”

April 24, 2020

Power Clean + Front Squat +PressBuild up to heavy 3+5+2then 85% 3 sets of 3+5+2 “Deep Clean”AMRAP 15:15 Power Cleans (75% of 3+5+2 or 95/65)30 Double Unders15 Thrusters (75% of 3+5+2 or 95/65)30 Double Unders Substitutions: This workout can easily be reproduced with dumbbells or kettlebells. Double unders can be replaced 1:3 with single skips […]

Read the full article →

Wednesday April 22, 2020

April 22, 2020

Strength Squat: 7×5 (try some lateral goblet squats) RDL: 7×8 (try one leg at a time) Conditioning 21-15-9Toe Touches 15-10-5Push-ups

Read the full article →

Up the Hill, Down the Hill

April 22, 2020

Wednesday’s CrossFit WOD is another equipment based workout, but I’ve put all kids of substitution ideas at the bottom for your pleasure. It’s a rainy more here in Portland with the forecast calling for rain off and on all day, as a result the sled will not be out today. Give this workout a try! […]

Read the full article →

“Wet Willy”

April 20, 2020

Today we are posting an equipment bases workout today for those that have it. If you do not have a barbell or erg of course there are substitutions, please scroll to the end. The sled is out at the gym and 5 doubles would be a great workout. Barbell WOD: Hang Power Snatch + Overhead […]

Read the full article →