Here’s what’s coming: we’ve got back squats with rapid eccentric tempo today and next week we’ll be testing back squat strength to see if the past 6 weeks has yielded more squatting strength. We’ve got deadlifts this week with a lot of class time spent on points of deadlifting performance. Next week we’ll be testing…

Today’s Birthday WOD is for a great Sirius Athlete and close friend: Matt Jones. Matt’s been with us from day 1. Have a great birthday and enjoy your workout…(which you better show up for!!!!) “Cinco de Tuna” 3 rounds for time *scale loads as needed 31 wallballs (20.14 to 10′,9′) 5 hang power snatch (115,80)…

Active Recovery I) mobility and ROM work II) endurance: for time or at comfortable pace 1,000m row 100 sit-ups 100 du’s/200 singles 1 mile run

Fitness: 20 min amrap Scale=lower box or step-ups, jumping pull-ups or ring rows 30 walking lunges 20 box jumps (24,20) 10 pull-ups SCT: 20 min amrap 30 kb goblet position walking lunges (53,35) 20 box jumps (24,20) 10 chest to bar pull-ups

II) METCON: fitness: 18-15-12 for time burpees over bar hang power clean (95,65) shoulder to overhead (95,65) SCT load=(135,95)    

I) Back Squat: 5×3 across tempo=3-2-1 (focus on controlled eccentric descent, 2 count pause, and explosive drive out of the bottom II) 3 rounds for time 10 front squats 20 toes to bar 30 double unders fitness=(155,105)/toes to bar, double unders (scale with lower load, knees to chest/sit-ups, 2-1 singles SCT=(185,135)/everything else as written ***the…

Sometimes I post in very general terms what we are doing for our general physical preparedness (gpp), which is the goal of CrossFit training. For today’s benchmark workout I’m going to be a bit more specific. I) full body general dynamic warmup: take the body through full range of motion in order to prepare it…

Fitness: For TIME: 800m run 50 alternating dumbbell snatch (50,35) 40 box jumps (24,20) 30 hand release push-ups SCT: For TIME 800m run 50 alternating dumbbell snatch (50,35) 40 box jumps (30,24) 30 ring dips

I) gymnastics skill: Pistol Squats ankle mobility progressions and practice  (pistols to a box with a roll fwd and up, rig post assisted pistols, high box single leg step ups, pistols standing on a box) II) Fitness: 4 rounds (time) 12 high box single leg step-ups (highest box athlete can safely use), or rig post…

I) Deload pressing week: 10 min shoulder health/mobility II) hang power clean: 3-3-3-3 III) fitness: 10 min amrap Fitness & SCT=(155,105) 9 deadlifts 7 burpees over the bar 5 hang power clean