5/1/19 – Wednesday
Strength:
20 mins to warm up and find a 5RM Deadlift
WOD:
For time:
30-20-10
KB Goblet Step Ups (20”/20”)
Air squats
American KBS
L1: weights and box height at coaches discretion
L2: 20” box, 35/26
L3: …
Strength:
Movement review: Jumping Pullups
EVERYONE will perform 3 sets of 15. If easy, lower the box or C2B option. Rest as needed.
then EVERYONE will work their way through the pullup ladder
10 Jumping Pullups (if performed easily move …
Strength:
20 mins to warm up and find a 5RM Back Squat
WOD:
6 min AMRAP
Max effort T2B
Max effort cals on rower
*can change movements at anytime
Rest 2 mins
3 min AMRAP
Burpees
Score is T2B+Cals+burpees
L1: …
Starting this coming Monday (April 29th) both locations of CrossFit 858 will be changing up their programming. For the past several months, we have been following a larger company (Box Programming) which designs workouts for many gyms. While there are …
A) Whiteboard Brief (0:00 – 3:00)– Strength: Today you’ll will work up to a 1RM floor press. Start with a set of 5 and gradually reduce reps to singles as weight increases resting 2 minutes between heavy singles.– Metcon: …
So we all know you LOVE LOVE LOVE CrossFit and you love coming to 858 and getting your sweat on. Your friends and family have or will soon learn that you speak a bit differently and use phrases like “WOD” …
A) Whiteboard Brief (0:00 – 3:00)– Strength: Work up to a 1RM strict press. Aim for 5# over previous 1 RM. Rest 2 minutes between heavy singles.– Metcon: This month we have been focusing on strict movements. Today we …
THURSDAY, APRIL 18TH, 2019A) Whiteboard Brief (0:00 – 3:00)– Strength: Today we are completing 6 x 3 power cleans followed by some single-leg work which we’ll review. All of this work should be challenging. Your clean technique should be consistent …
A) Whiteboard Brief (0:00 – 3:00)– Strength: Today we will be performing DB bench with a grip rotation. Grip will rotate from palms facing into palms facing out paired with iso-dynamic KB rows, which we’ll go over. Use 2 sets …
A) Whiteboard Brief (0:00 – 3:00)– Strength: Work up to a 1RM power clean. Start with sets of 3 and gradually move to singles as weight increases. Rest 2 minutes between heavy singles as you approach your 1RM. Beginners will …