Friday, March 4, 2022


Flowmaster Chuck with some tips on how to approach 22.2
It is going to be a good one! Deadlifts and Burpees LFG!

THE OFFICIAL DAY we are doing this is Saturday. We will have score cards, judges, etc, and it’ll be all-around more legit. If you plan on doing it Saturday, you should probably do one of two things: full rest day or active recovery day today (Friday), where you come to the gym and do some light cardio work or very light weightlifting, some stretching and mobilizing, etc.

If you are coming today (Friday) to do the workout because you can’t make it this weekend, try to coordinate with one of your buddies to help judge.

We will start Heat times on Saturday at 9:30 and we will run them every 30 minutes. They will be available to sign up for tomorrow afternoon.

FRIDAY NIGHT LIGHTS will be next Friday. Bring friends, food, and drinks. It is going to be FUN.

Please text me if you have any questions about anything | 414-614-6452

Workout of the Day

A.
2022 CrossFit Games Open Workout 22.2
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225 / 155)
Bar Facing Burpees

10 MIN CAP

Please read more about the other variations, and rules and standards HERE

Wednesday, March 2, 2022

Millikan

Workout of the Day

A.
Five rounds of:
400m Run
18 Toes to Bar
15-12-9-6-3 Squat Cleans

Level 1) 75-95-105-115-135 / 55-65-70-80-95
Level 2) 95-115-135-155-185 / 65-75-95-105-125
Level 3) 115-135-155-185-205 / 75-95-105-130-145
Level 4) 135-185-225-255-275 / 95-125-155-165-185
Level Braedon) 155-195-235-275-315 / 105-125-155-175-195

Wednesday, March 2, 2022

Maryanna

Workout of the Day

A.
Bench Press
Every 2 minutes, for 12 minutes:
8 bench presses at ~65-75%

After each set: 20 abmat butterfly sit-ups

Rx+ 15 ghdsu

B. (repeat)
For time:
12-9-6 rep rounds of:
Burpees Over Bar
Jerks (145 / 100)

Rest 3 Minutes

6-9-12 rep rounds of:
Jerks
Burpees Over the Bar

Masters: burpees, 95 / 65
Rx+ 15-12-9/9-12-15 Bar facing burpees, 185 / 120

Tuesday, March 1, 2022

Barrett

Workout of the Day

A.
Front Squat Clusters (week 3)
4.4.4.4 at 70%
Rest 2 minutes
3.3.3.3. at 75%
Rest 2 minutes
2.2.2.2 at 80%

Rest 30 seconds between clusters

B. (repeat)
“Bat Outta Hell”
Complete the following for time:
40/30 Calories on Assault Bike
35 Box Jump Overs (24 / 20)
30 Thrusters (105 / 70)

Masters: 20/16 in, 80/60 lb
Rx+ 135 / 95

Monday, February 28, 2022

REMINDER: Submit your 22.1 scores to games.crossfit.com ASAP! ALL scores need to be submitted PRIOR to 7 PM. 

Every Monday until the Open is over, I will be programming some exercises that have appeared in the Open in years past. We will be doing them using the EMOM (every minute on the minute) method. Implementing the EMOM style of conditioning is very effective in allowing athletes to take on the workout one minute and one movement at a time, permitting the athlete to hone in their focus, eventually leading to greater improvement and proficiency at whichever exercise they’re training. EMOMs can be great for practicing exercises under some, but not considerable fatigue. 

 Our normal strength programming will resume on Tuesday. 

Workout of the Day

A.
Every minute, for 24 minutes (8 rounds):
Minute 1) Deadlifts
Minute 2) Chest to Bar Pull-ups
Minute 3) Double-unders

30 seconds of work/30 seconds of rest

Rx+ bar muscle-ups or ring muscle-ups (but if your chest to bar pull-ups need work, consider working on those instead, as those are more likely to show up in the Open, IMO)

Saturday, February 26, 2022


Please familiarize yourself with the workout and standards as best you can!
There are several things about this workout that is imperative you know.
Read here

HEAT TIMES:
1) 9:30
2) 10:00
3) 10:30
Please RSVP on Wodify ASAP to reserve your spot!
Still need to sign up? Go to games.crossfit.com You have until Monday.

Workout of the Day

A.
2022 CrossFit Games Open Workout 22.1
AMRAP in 15 minutes of:
3 Wall-Walks
12 DB Snatches (50 / 35)
15 Box Jump Overs (24 / 20)

Scaled:
Partial wall-walks, 35/20 lb, step-ups allowed

Thursday, February 24, 2022

2022 CrossFit Games Open starts today 😱

Workout of the Day

A.
Toes to Bar
AMRAP in 7 minutes of:
7 unbroken toes to bar

B.
EMOM 24:
Min 1) Row for Calories
Min 2) Wall-Balls (20/14)
Min 3) Ski for Calories
Min 4) Ball-Slams

30 sec on/30 sec off

Masters: 14/10
Rx+ 30/20

 

Wednesday, February 23, 2022

Armand

Workout of the Day

A.
Every 5 minutes, for 30 minutes (6 rounds):
20/15 Calorie Assault Bike
15 Deadlifts (185 / 125)
10 Box Jumps (30 / 24)
5 Squat Cleans (185 / 125)

Each round will be for time

Rx+ 225/155, 36/30in

Tuesday, February 22, 2022

Josiah

Workout of the Day

A.
Shoulder Press
8 minutes to establish a 1RM
then
8 minutes to establish a 10RM

B. (repeat)
Complete the following for time:
70 Burpees to target
60 Abmat Butterfly Sit-ups
50 Kettlebell Swings (53 / 35)
40 Pull-ups
30 Handstand Push-ups

Masters: 44/30, hrpu
Rx+ ghd, 70/53, ctb, strict

Monday, February 21, 2022

Krissy

2022 CrossFit Games Open starts this Thursday 😎

Workout of the Day

A.
Front Squat Cluster (week 2)
5.5.5.5 at 65%
Rest 3 minutes
4.4.4.4 at 70%
Rest 3 minutes
3.3.3.3 at 75%

Rest 30 seconds between cluster sets

B.
AMRAP in 10 minutes of:
12 Overhead Lunges (95 / 65)
40 Double-unders

Masters: front rack (75 / 55)
Rx+ 125 / 90