“Don’t watch the clock; do what it does. Keep going.”
-Sam Levenson
Weekly WODs:
Monday
Crossfit – Hinge / Pull
You’ll be finding your hamstrings in today’s workout for sure. We’ll take the first portion of class to work on endurance in the deadlift. Our conditioning for today is 5 rounds for time of a spicy kettlebell complex followed by abmat sit-ups.
Burn
AMRAP x 16 MIN
200m Run
10 Alt Suitcase Lunges
20 Double Unders
10 Burpees
Tuesday
Crossfit – Scarecrow
Your arms might be permanently stuck overhead after our AMRAP style workout. Today’s exercise prescription comes in the form of assault bikes, box jumps, and shoulder to overhead. Be ready for a long grind!
Burn
15 MIN EMOM
Min 1: KB or DB Push Press
Min 2: 15 Cal On a Machine of Choice
Min 3: 15 Box Jumps
Wednesday
Crossfit – 3 x 12 Back Squat + Hell’s Kitchen
It’s not too often that we spend time working in the higher rep ranges for strength, but today’s back squat will have us under the bar for quite awhile. We begin class with 3 sets of 12 moderately heavy back squats followed by something spicy that Coach David cooked up. Get ready for devil’s presses and sprints!
Burn
Triple AMRAP
AMRAP x 4 MINS
12 Ring Rows
12 Slam Balls
Rest 1:00
AMRAP x 3 MINS
8 Ring Rows
8 Slam Balls
Rest 1:00
AMRAP x 2 Mins
4 Ring Rows
4 Slam Balls
Thursday
Crossfit – Pick Your Poison
We don’t have to make sweat angels and blow snot bubbles everyday to train effectively. Today’s workout can be taken two different ways. If an athlete wants to recover this workout is great, and if an athlete wants to go a little harder this workout can be equally effective. Athletes should expect to see some sandbag action, Turkish get-ups, double-unders, and static holds.
Burn
Every 3:00 x 5 Sets
15/12 Cal Row
12 DB Burpee Deadlifts
9 DB Deficit Push-Up
Friday
Crossfit – DREW WOD
Today we’ll be performing our annual Drew WOD! Come in and show your support.