BETAPOWER // 1|20|20


Registration is OPEN for the 2020 Heber Humbler!! If you need a partner, text or email me & I will play matchmaker. There is NO REASON that everyone can’t enter – there is a scaled division for L1 & L2 athletes. You’ll be sad if you miss out – it’s a fun day, with great athletes. Workouts will be posted soon, but don’t wait to start looking for a partner. You’ll start at 8am be done by 2:00. Your friends & family can come cheer you on. It’s $50 & you get a shirt. See… lots of great reasons to sign up.
Here is link to register. http://crossfitvapor.com/heber-humbler/ 


strength | skill

This is week 3 of our back squat strength cycle. Guys should be #10 above your starting weight & ladies should be #5 heavier.

5 x 5 back squat


wod | BETAPOWER

21 – 15 – 9

burpees

knees to elbows

Posted in WOD

INTRINSIC // 1|17|20

strength | skill

1a. 4×8 Snatch grip deadlift. rest 30 sec.

1b.  4×100′ each arm waiter’s carry (as heavy as possible) / rest 1 min


wod | INTRINSIC

17 min AMRAP

5 thrusters #95 / #65

7 hang power cleans #95 / #65

9 sdhp #95 / #65

Posted in WOD

100 CALS // 1|16|19

strength | skill

15 minutes of gymnastics work. make a plan & execute it.

examples: pull-ups, ctb, ttb, kte, kipping, bar muscle ups, ring muscle ups, ring dips, butterfly kip….

There are SO MANY great resources online for progressions for these movements. Take charge of your progress. Do some research & put in the effort to better yourself as an athlete. (see posted quote ;))


wod | 100 CALS

100 cals for time on the assault bike

Posted in WOD

CLEAR SHOT // 1|14|20

strength | skill

Complete 4 x 100′ sled pushes.

Go as heavy as possible but it must be completed in under 20 seconds.


wod | CLEAR SHOT

15 min EMOM:

  1. 10 OHS #95 / #65
  2. 10 buprees
  3. 10 pull-ups

Posted in WOD

BENCHWARMER // 1|13|20

strength | skill

back squat 5 x 5

week 2 of our 8 week strength cycle. see last mondays post for details!


wod | BENCHWARMER

Every 6 minutes for 24 minutes (4 sets):
20 / 15 Calorie Row
15  Box Jump Overs 24″ / 20″
8 Strict Handstand Push-Ups

  • score is slowest
  • compare to 1|13|17
Posted in WOD

GYM FRIENDS // 1|10|20

strength | skill

1a. Weighted pushups 4×8.

1b. L-sit hold 4 x accumulate 45 sec


wod | GYM FRIENDS

5 rounds for time of:
20 Calories
30 Kettlebell Swings 1.5 / 1.0
20 walking lunges holding plate in overhead position #25 / #15

Posted in WOD

INSECTS // 1|9|20

strength | skill

Every 2 minutes for 16 minutes (8 sets) building to at least your heaviest weight in the workout:

1 power clean + 1 front squat + 1 push jerk


wod | INSECTS

In a 1:30 window:

9 power cleans #135 / #95

9 front squats #135 / #95

9 push jerks #135 / #95

time remaining: max ttb

In a 1:30 window:

7 power cleans #165 / #115

7 front squats #165 / #115

7 push jerks #165 / #115

time remaining: max ttb

In a 1:30 window:

5 power cleans #195 / #135

5 front squats #195 / #135

5 push jerks #195 / #135

time remaining: max ttb

In a 1:30 window:

3 power cleans #225 / #155

3 front squats #225 / #155

3 push jerks #225 / #155

time remaining: max ttb

Posted in WOD