Behemoth CrossFit – Group Class View Public Whiteboard Shoulder Press (x 5/3/1/1/1) Warm-up sets: x 5/4/3 Working sets (10-12 minutes): A. Strict press x 5/3/1/1/1 B. V-ups x 10-15 Notes: Build off of 12/14 strength work. Just building to a heavy single for the day. If a rep is failed, drop down 10% and end Read more about Thursday 12/31/15[…]

Behemoth CrossFit – Group Class View Public Whiteboard (No Measure) A. GB wrist series B. 2 sets for quality: A. HSPU skill play B. Banded lat stretch x 30 seconds/arm Notes: HSPU skill play: Level 1: Floor pike hspu x 5 Level 2: Knees on box pike hspu x 5 Level 3: HSPU against wall Read more about Wednesday 12/30/15[…]

Behemoth CrossFit – Group Class View Public Whiteboard (No Measure) 2-3 sets for quality: A. Hamstring curl eccentrics x 5 B. Hollow hold x 30 + arch hold x 30 C. Power clean x 2 (just to find working load for workout) Notes: -Hamstring curl eccentric: as slow as possible down, make sure folks are Read more about Tuesday 12/29/15[…]

Behemoth CrossFit – Group Class View Public Whiteboard Back Squat (x 5/3/1/1/1) 20-25 total minutes of work: Warm-up sets (6-8 minutes) Back squat x 5/4/3 *There should be no rest except the time it takes to take weight off and put it on. Have a good idea of where you want your first set to Read more about Monday 12/28/15[…]

Behemoth CrossFit – Group Class View Public Whiteboard Turkish Get Up (x 2/arm) 2 sets: A. Weighted shoulder dislocates x 5/5 B. Band pull-aparts x 5/movement C. TGU x 2/arm Metcon (4 Rounds for reps) In a group of 4, with a person starting at each, complete the following: 4 sets: :60 AMRAP box jumps Read more about Thursday 12/24/15[…]

Behemoth CrossFit – Group Class View Public Whiteboard Weighted push-ups (x 3-5 reps) Strength circuit (15-20 minutes) A. Weighted push-up x 3-5 B. Handstand hold x 30-60 seconds C. Chin-ups Notes: Compare to 12/5, goal is 3-5 GOOD sets -Weighted push-up: 3-5 challenging reps Level 1: Rack Level 2: Ground Level 3: Plate loaded -Handstand Read more about Wednesday 12/23/15[…]

Behemoth CrossFit – Group Class View Public Whiteboard (No Measure) Dynamic lengths Metcon (2 Rounds for reps) A. Every 30 seconds for 6 minutes: 10m sprint Rest 1 minute B. 6 sets on assault bike: 15 second sprint @ 80+/65+ RPM 45 seconds @ 50/40 RPM Rest 1 minute C. 6 sets: 15 second burpee Read more about Tuesday 12/22/15[…]

Behemoth CrossFit – Group Class View Public Whiteboard (No Measure) A. Warm-up: Take 5-7 reps to build into starting load for the day (no more than 6-8 minutes) Notes: take your time to build to this weight. It should be challenging, but there should be no fails during this warm-up period. Hang squat clean + Read more about Monday 12/21/15[…]

Behemoth CrossFit – Group Class View Public Whiteboard Front Squat (x 2/2/2/2/2) 25 minutes of work Warm-up sets x no more than 15 total reps Notes: there should be no rest except the time it takes to take weight off and put it on. Make sure you have a good idea of where you want Read more about Friday 12/18/15[…]

Behemoth CrossFit – Group Class View Public Whiteboard Warm-up • Dynamic Lengths (hip and shoulder focused) • Game of Choice B: Metcon (AMRAP – Rounds and Reps) 20 Minutes – Teams of 1 – 3 Partner 1 400 Mtr tire drag Partner 2 2 rounds for quality 10 Tough Ring Rows 10 Heavy SB Over Read more about Thursday 12/17/2015[…]