“A good leader is a person who takes a little more than their share of the blame and a little less than their share of the credit.”
– John Maxwell
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Crossfit – Consistency is Key
It’s not about how fast or slow you go in today’s WOD it’s about finding repeatable efforts. Our workout today includes 7 sets of box jump-overs, running and toes-to-bar. We’ll rinse and repeat after a brief 1:00 rest between sets.
We’ve got a 4 round pump session of push-ups, hang power cleans, and air squats for today. Our goal is to pick a number and style of push-up we can stay consistent with across all 4 rounds.
Crossfit – Grip and Rip
We’ll kick today off with a strength session primer of one clean pull followed by two power cleans. Our conditioning will challenge our endurance as we perform a 2500m/2250m row directly into a heavy 3-rep touch-n-go power clean.
The most satisfying part of being a coach is watching your athletes fight. Our workout today is not a test of strength, but a test of will power. We have a 400 meter bookend run that sandwiches 10 rounds of assault bike intervals. Don’t leave your lungs at the house today.
Crossfit – CF Open Primer
We’ll touch base with the proper mechanics for the overhead squat in our strength session by slowing things down a bit. Our conditioning may make you reminisce on open workouts of the past. We have 5 rounds for time of overhead squats, ring muscle-ups, and double-unders. This workout is a competitors paradise.
Our 14 minute AMRAP is meant to keep you moving the entire time. We have double unders, slam balls, and ring rows. Athletes should try to find a ring row variation that challenges them to get 10 reps unbroken.
Crossfit – Recovery or Redline
You can take your pick of how you handle today’s workout. We can either take it low and slow, or try to achieve the infamous “Fran lung”. Our workout is two 10 minute EMOMs of rowing, slam balls, lunges, and kettlebell swings.
Burn – Prayer Meeting
Today’s workout is gonna hurt so good. We have 3 sets of 400 meter rowing intervals, devil’s presses, and a 200m sprint.
Crossfit – OPEN 21. 1
Stay tuned for the workout release! Workouts are usually released on Thursday nights to allow athletes to prepare their minds for the upcoming workouts.
Our workout for today is 4 sets of 4 minute AMRAPs. We’ll be sending up a prayer for your quads because they’ll be on fire. Our AMRAPs include box jumps, wall balls, and front squats.
Crossfit/ Level 2
Level two will be getting after the Crossfit Open workout 20.1 if anyone missed it on Friday. Regular CrossFit classes at 8am will be sweating it out in an ascending ladder of bike calories, push jerks, and power snatches.