SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY ” Strongman Triplet” 3 Rounds for Time: 400 m Sandbag Run @ 85/55# 200 m Pinch Carry @ 25#/15# bumper each hand 6 Power Cleans @ AHAP Cutoff: 35 min TUESDAY Find a 1RM Front Squat -then- “Black Lung” 21-15-9 Thrusters @95/65# Push Ups Front SquatsContinue reading “Training May 21st – 27th”
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Training May 14th- 20th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Spring Sprint Week 5 Challenge: 1-Minute Partner Row Rest 1 Minute 1-Minute Partner Row Rest 1 Minute 1-Minute Partner Row *Each partner pulls on the rower exactly 5 times before swapping. Scored by most calories earned in your team’s best 1-minute interval. If you let goContinue reading “Training May 14th- 20th”
Training May 7th – 13th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Sprint Week 4 Challenge: 3 Pulls on the Rower for Max Watts -then- 8 Rounds 2 x 30yd Shuttle Sprint Rest 90 seconds TUESDAY Find a 1RM Power Snatch + Overhead Squat -then- “Isabel” For time: 30 Snatches@ 135/95 lb *Power or Full Snatch is AllowedContinue reading “Training May 7th – 13th”
Training April 30th – May 6th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Sprint Sprint Week 3 Warmup Sprint Mechanics Drills 8 Minute Run 5 x 40m Hill Sprint Pro Agility Shuttle Face-Off Tournament TUESDAY AMRAP 17 12 Dumbbell/Kettlebell Thrusters 12 Toes to Bar 30 Double Unders Rx Men: 50-53 lb Dumbbells or Kettlebells Rx Women: 35-40 lb DumbbellsContinue reading “Training April 30th – May 6th”
Training April 23rd – 29th
SUNDAY Sunday Fun Day 3pm Surprise WOD MONDAY Spring Sprint Week 2 9 x 40m Hill Sprints Lying Prone Start TUESDAY “Obstacle Course 2.0” 10 rounds for time of: 1 Heavy Lift 1 Over the 4′ Wall 1 Crawl Under the Barbell 1 Roll Over the Pullup Bar 1 Jump through the Tires 1 BearContinue reading “Training April 23rd – 29th”
Training April 16th – 22nd
SUNDAY Sunday Fun Day! 3pm Surprise WOD MONDAY Test Max Strict Pullups After Six Week Strict Pullup Cycle -then- 7 Rounds 90’ Sprint 4 Power Cleans @ 165/110# 90’ Sprint *Rest as directed between rounds. TUESDAY Push Jerk Party EMOM 25 1 Push Jerk *Everybody starts at 95/65#. Add either 2#, 5#, or 10# eachContinue reading “Training April 16th – 22nd”
Training April 9th – 15th
SUNDAY Sunday Fun Day! 3pm Surprise WOD MONDAY Pullup Cycle Week 3: Day 1 -then- “JT” 21-15-9 Handstand Pushups Ring Dips Pushups *Cutoff: 20 min TUESDAY E2MOM for 7 Rounds 2 Back Squats Increase the load each round -then- 5 x 60m Hill Sprints WEDNESDAY Pullup Cycle Week 3: Day 2 -then- 3 RFT 1Continue reading “Training April 9th – 15th”
Training April 2nd – 8th
SUNDAY Sunday Fun Day 3 pm Surprise WOD MONDAY Pullup Week 2: Day 1 -then- “The Chief” 5 rounds In 3 min complete as many rounds as possible of: 3 Power Cleans @ 135/95# 6 Pushups 9 Squats Rest 1 min between rounds *Begin every new round from the beginning–not where you left off when timeContinue reading “Training April 2nd – 8th”
2017 April Newsletter
CrossFit Impulse April Newsletter We just want to say a big congratulations to all the CrossFit Impulse athletes who participated in the 2017 CrossFit Open. You guys did an awesome job! There were PRs all over the place, hard work everywhere you looked, and determination from everyone. ItContinue reading “2017 April Newsletter”
Training March 26th – April 1st
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Pullup Cycle Re-Test Max Pullups -then- Week 1: Day 1 -then- AMRAP 12 10 Chest to Bar Pullups 5 Snatches @ 135/85# TUESDAY “End of the Open” Dinner at Old Black Bear @ 7:30 PM EMOM 10 10 Deadlifts @ 185/125 10 Pushups -then- 5 x 40mContinue reading “Training March 26th – April 1st”