Warm Up Coaches Warm Up Strength Push Presses 4/5 70% Wod Crossfit Games Individual Event 1 4 rounds: 500 M row or Ski (or 35 Cal Bike) 3 legless rope climbs ( may substitute for [...]

Gym will be closed! Please come out and support our members at Crossfit Yellowfalcon!

Warm Up Coaches Warm Up Strength OHS 4/4 at 70% WOD 21-15-9-15-21 OHS 95/135 GHDSU or Weighted Sit up with Plate Assault Bike Cal

Warm Up Coaches Warm Up Strength Power Snatch + Hang Power Snatch 7 min EMOM 2 reps every min building up to your 70% WOD 6 rounds of 40 off 20 sec rest Ring or [...]

Warm Up Coaches Warm Up Skill: Farmer Carrys Intervals WOD Benchmark “Grace” 30 Clean and jerks for time 95/135 8 min cap At the 10:00 min mark athletes have 10 min to find a 2 [...]

Warm Up Coaches Warm Up Strength Push Jerks 4/4 at 70% WOD 3 Rounds 800 M Run 30 Renegade Rows 30 Burpees

MONDAY 9.23.19 Bulgarian Split Squats with Dumbbells 4 sets of 6 reps (heavy load) Workout of the Day: 3 Handstand Push-Ups 3 squat Cleans (185/125 lb) 6 Handstand Push-Ups 6 Squat Cleans (185/125 lb) 9 [...]

Warm Up Coaches Warm Up WOD In teams of 2 amrap 35 min : 25 Box Step Overs with DB (2 DB) 50 Step DB OH Walking Lunge 35/50 (one overhead one at side may [...]

Warm Up Coaches Warm Up Front Squats 4/4 at 70% WOD Part 1 21-15-9 Cal Ski/Bike or Row Wall Balls 14/20 (*3 min rest) Part 2: 21-15-9 Cal Ski Bike or Row Wallballs

Warm Up Coaches Warm Up Strength Clean and Jerks EMOM 7 mins 3 reps every min building up to your 70% WOD 7 Min amrap 5 Shoulder-to-Overhead any way 85/125 10 Deadlifts 85/125 30 Double [...]