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802 CrossFit Blog

The Board   The Mobility Wall Slides The Warm-Up Tap Swings & Tap Swing Pulls Scapular Pull-Ups Medicine Ball Squat Toss The WOD You will spend 1:00 doing each movement, then move to the next listed on the board. You will have 0:30 to transition to the next station You will complete the entire list...
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The Board 8:00 in each station – 4:00 to transition to the next NOTE: Station 3 is a 9 min EMOM because you will do one round at GO, and one round on the final minute when the buzzer goes off. The Mobility Table Top Thread the Needle The Warm-Up Standing StarFish Corkscrews Station #1...
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The Board The idea behind today’s layout is a quick general warm-up leading into a 5 minute AMRAP. This AMRAP should be one that gets your body moving quickly and thoroughly warmed up leading into heavy cleans.  We all know how much better we feel under the bar when we are primed up prior to. ...
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WARM – UP  Run loop 10-TTL 10-TTH 10-Jumping jacks Run loop X 2 10-heel walks 10-toe walks 10-CWC 10-jumping AS 10- 50M sprints-walk back   RX Performance  Fitness 100 M sprint 90% 100 M sprint 90% 100 M sprint 90% 300 M easy (active recovery) 300 M easy (active recovery) 300 M easy (active recovery)...
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The Board The Movements Double Unders or Double/Single Under attempts for time domain Ab Mat Sit-Up (AMSU) Fitness level will see the option of a grasshopper.  You can do elevated grasshoppers as well, or even a mix of AMSU and grasshoppers.  The volume in one large set of all AMSU might be too much. Dumbbell...
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4 Spots Remaining The Board The Mobility Banded Hamstring Low Back with Peanut The Strength Deadlift Sumo Deadlift Low Body Russian Twist Death March – use a KB or DB’s.  Keeping in mind you don’t need to go all the way to the ground If you lack the mobility to do so. The WOD Reverse...
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Free Trial Thursday Attendees  Advanced notice required. Please arrive a few minutes early to sign a waiver. You will see a GREEN light in the window when it is time to enter.  If the RED light is on, please remain outside.   Please take a look at the videos below. You may have questions, and that’s...
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Gymnastics Work-Shop This will be the first seminar we will host.  Those that are not at the ‘advanced’ level, be on the look-out.  We will be hosting another focusing on strict pull-ups, kipping, and handstand push-ups in the future. The Board 8:00 in each station – 4:00 to transition to the next You will do...
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WARM – UP  Run loop 10-TTL 10-TTH 10-Jumping jacks Run loop X 2 10-heel walks 10-toe walks 10-CWC 10-jumping AS   RX Performance  Fitness 500m easy 500m easy 500m easy 400m mod 400m mod 400m mod 1:00 rest 1:00 rest 1:00 rest 300m fast 300m fast 300m fast 1:30 rest 1:30 rest 1:30 rest X...
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Gymnastics Work-Shop This will be the first seminar we will host.  Those that are not at the ‘advanced’ level, be on the look-out.  We will be hosting another focusing on strict pull-ups, kipping, and handstand push-ups in the future. The Board The Strength The Strength is a continuation of your warm-up. You will get as...
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The Board We have building on our Clean for the past several weeks. We have practiced under fatigue and getting comfortable with higher percentages.  We had plans to re-test our heavy clean on Monday 9/20, but decided to push it off one week so all the Vermonster competitors would be feeling fresh for the re-test. ...
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The Board Time for a little Saturday fun! No scores, just movement with a little push from some friends! Each station will have roughly 4 people.  You will cycle through the movements continuously for 3:00, then rotate to the next station in 1:15. Toes to Rings Surprisingly, once you get your rhythm, Toes to Rings...
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