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802 CrossFit Blog

RX Performance Fitness 200M Easy 200M Easy 200M Easy 100M sprint 100M sprint 100M sprint 400M Easy 400M Easy 400M Easy 100M sprint 100M sprint 100M sprint 600M Easy 600M Easy 500M Easy 100M sprint 100M sprint 100M sprint 800M Easy 800M Easy 600M Easy 100M sprint 100M sprint 100M sprint 1000M Easy 800M Easy...
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Chest to Bar Pull-Up Tips  Just like the kipping pull-up, when your Chest hits the bar in C2B Pull-Ups, you should be in a Hollow Body Position. This will get you in a better position to wind up into the next rep.  If you rely too heavily on driving with the hips, your chest becomes...
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Pause Squat Week 6 Using 85% of your PAUSE 1RM (found last Monday – see board below), complete a 3X3 Front Squat with a 0:05 Pause at the bottom and a 0:12 Pause at the top.  If you don’t know your Pause 1 RM, you will be working up in weight each round with proper...
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A Hero WOD is a tribute to a fallen first responder or member of the military who has died in the line of duty. To Honor USAF SSgt Timothy Davis, ‘DT’, who was killed 2/20/09 supporting operations in Operation Enduring Freedom when his vehicle was struck with an IED. We last completed this WOD on Veteran’s...
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When working out, small changes can make a big difference. An inch here or there might seem insignificant, but being aware of minor alterations and their effects can help you get more out of your workouts and improve your performance. With this in mind, we will be working different grips on the Bench. Reverse Grip:...
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LONG SOCKS OR SHIN GUARDS REQUIRED Rope Climbs A Rope Climb misconception is that they are all about your arms.  Instead, think about the rope climb more about the legs…. THIS VIDEO has 2 great tips to get you climbing the rope! LEGLESS ROPE CLIMBS: For Advanced CrossFitters Only   Learn how to kip your legless...
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HAVE YOU VOTED YET? This award is important to us.  Please don’t assume everyone else will vote and you don’t have to.  Voting ends this week so please take a second and cast your vote for 802! VOTE HERE NOW! Tell your friends, tell your family and THANK YOU in advance! A Long EMOM inspired...
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Keith White will be out of town  6/18.  Runs may be considered independent.  So use your phone for the programming if a board is not available, and DON’T FORGET TO WARM-UP!  Warm-Up (All Levels) 400m easy jog (200m and back) 10 Toe Touches High with swing back (total) 10 Toe Touches Low (total) 20 Ankle...
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Pause Squat Using 83% of your PAUSE 1RM (found last Monday – see board below), complete a 3X3 Front Squat with a 0:05 Pause at the bottom and a 0:12 Pause at the top.  If you don’t know your Pause 1 RM, you will be working up in weight each round with proper form and...
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PLEASE VOTE FOR US! We have been nominated to receive the award for BEST CROSSFIT and need your help to win! Voting takes less than 30 seconds to do and you just have to submit an email address to do so. VOTE HERE BEFORE JUNE 24TH Use The Bar As a Lever and Develop Pre-Pull...
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PLEASE VOTE FOR US! We have been nominated to receive the award for BEST CROSSFIT and need your help to win! Voting takes less than 30 seconds to do and you just have to submit an email address to do so. VOTE HERE BEFORE JUNE 24TH Free Trial Thursday Deficit Push-Ups Deficit Push-Ups means putting...
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  PLEASE VOTE FOR US! We have been nominated to receive the award for BEST CROSSFIT and need your help to win! Voting takes less than 30 seconds to do and you just have to submit an email address to do so. VOTE HERE BEFORE JUNE 24TH The Snatch Balance The Snatch teaches us speed...
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