Aerobic capacity track workout with Coach Travis

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Nimble Sasquatch”
14 Minute AMRAP

Level 3
2-4-6-8-10-… Squat Clean & Jerk (165/115)
1-2-3-4-5-… Muscle Up
Continue adding 2 Squat Clean & Jerks and 1 Muscle Up per Round

Level 2
2-4-6-8-10-… Squat Clean & Jerk (135/95)
2-4-6-8-10-… Pullups
Continue adding 2 Squat Clean & Jerks and 2 Pull-Ups per Round

Level 1
2-4-6-8-10-… Clean & Jerk (65/45)
3-6-9-12-15-… Ring Rows
Continue adding 2 Clean & Jerks and 3 Ring Rows per Round

This WOD is designed to test your strength and gymnastics skills under fatigue. My advice for this workout is to pick the level that allows you to keep moving without more than a 10-second rest in between any given rep. So, no you won’t go unbroken throughout the workout, but don’t be standing around for half the workout just to grind through a few reps. The weight should be no more than 75% of your 1RM. The workout is even spicy for me at Level 2, so don’t let your pride get in the way of getting in a phenomenal workout. – Neal Maddox – 7 Time Games Athlete

Post rounds plus reps completed. Ex: 6+8 L3

And coming tomorrow…


TUES 10.17.17 Read More »