April 23, 2016

Monday 18th



Every 90 sec, for 15 Minutes (10 sets):
High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.


Run 1 lap
20 Hang Cleans (135/9...

April 15, 2016




Monday 11th




Every 2 mins for 10 sets

8 Goblet Squat

8 One-arm Dumbbell Press (16 Total)



……………………….ADVANCED VERSION…………………..


Every 2 mins for 10 sets:

High Hang Snatch + Hang Snatch

**Build over the course of the 10 sets to something heavy for today.




April 9, 2016

Monday 4th



Every 2 mins, for 5 sets 
1 Hang Snatch + 3 Overhead Squats

**Build over the course of the five sets to today’s heaviest.


9 min AMRAP
3 Hang Snatches 
6 Overhead Squats 

9 Burpees Over the Barbell

This is intended to train your precisio...

April 7, 2016


The glory of Crossfit is that so many people from different backgrounds, professions, ages and so on can come together and work to be healthier and in better shape. The scores we write up everyday are so you can keep track of your progress, so that if you forget to wr...

April 2, 2016

Monday 28th




We'll do 15 mins of practice with some different Rowing Techniques




For Time:

500m Row

40 Squats

30 Situps

20 Pushups

10 Pullups

...rest 5 mins then do it in reverse.


Advanced Version 

"Badass Baseline"

For Time:

1000m Row

40 Alternati...

Please reload

Featured Posts



Ya’ll! This was the most fun I’ve ever had with The Open! It’s been really stressful for me in the past, but this year we really made it about US, a...

That was fun!!

March 27, 2019

Please reload

Recent Posts

March 27, 2019

September 11, 2016

Please reload

Please reload

© 2023 by My site name. Proudly created with Wix.com