Author: Matt Pedri

  • March 3, 2014

    [creativ_alertbox icon=”” colour=”yellow” custom_colour=””]Don’t forget to post your score for 14.1 if you are participating in the Open![/creativ_alertbox] Strength EMOM for 10 Minutes 5 Push Press Working from the floor perform 5 push press every minute.  Your load should be light to medium.  Work on catching the bar with soft knees and rebounding right into […]

  • March 2, 2014

    WOD For time 1-2-3-4-5-6-7-8-9-10 Front Squat 135/95lbs Toes-To-Bar Off Ramp WOD 1-2-3-4-5-6-7-8-9-10 Goblet Squat Knees-To-Elbows

  • March 01, 2014

    Strength 1-1-1-1-1-1-1 Squat Snatch Work up to a max effort squat snatch.  Start light add weight in small increments. If you are new to Olympic lifting work on the power snatch+overhead squat sequence and try to ride the bar down to a full depth squat. WOD “CrossFit Open 14.1” AMRAP in 10 Minutes 30 Double […]

  • February 28, 2014

    Strength 1-1-1-1-1-1-1 Split Jerk Work up to a max effort jerk for the day. Start light and increase the load in small increments. WOD “Elizabeth” 21-15-9 Clean 135/95lbs Ring Dips Off Ramp WOD 21-15-9 Power Clean Push-Ups Work the complex power clean + front squat and work on riding the barbell down into the bottom […]

  • February 27, 2014

    Strength EMOM for 10 Minutes Odd  Max Set of Strict Pull-Ups Even 20 Seconds of Pistols For the pull-ups go for some big numbers early.   Pistols can be scaled to high box step ups or by using some assistance from a squat post, ring strap or bands. WOD 1000M Row 50 Box Jumps 24/20″ 75 […]

  • February 26, 2014

    Skill EMOM for 10 Minutes Odd Plank Hold Even 15 Second L-Sit WOD 5 Rounds for Time 20 Alternating Dumbbell Snatch 40/30lbs 15 2-Count Mount Climbers 10 Toes-To-Bar Off Ramp WOD 3 Rounds for Time 20 Alternating Dumbbell Snatch 15 2-Count Mount Climbers 10 Knees-To-Elbows or Knee Tucks

  • February 25, 2014

    [creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have Olympic Weightlifting at 5:30PM. WOD Classes will be at 4:45 and 6:30PM.[/creativ_alertbox] Strength 8-5-5-3-3-1-1-1 Front Squat Work up to a heavy max  Front Squat for the day.  Focus on keeping your elbows in front of the bar with your torso vertical throughout the lift. WOD AMRAP in 10 […]

  • What You Need To Know If You Are Participating In The 2014 Open

    1. It lasts 5 weeks, you will need to complete 5 workouts over 5 weeks.  The workouts will be released on Thursday at 5pm each week (Starting Feb. 27th) and must be completed by Monday at 5pm each week. 2. You will be responsible for submitting your own score online.  Once you have submitted your […]

  • February 24, 2013

    Skill E2MOM 12 minutes 5 Power Snatch Work up to a manageable weight and perform 5 Snatches every other minute.  Do touch and go snatches if you like but make sure every rep is performed for quality.   Make sure you drop into a partial squat before you stand up for every rep. WOD AMRAP […]

  • February 23, 2014

    WOD 800 M Run 10 Thrusters 75/55lbs 20 CTB Pull-Ups 400M Run 20 Thrusters 75/55lbs 15 CTB Pull-Ups 200M Run 30 Thrusters 75/55lbs 10 CTB Pull-Ups Off Ramp WOD 800 M Run 10 Thrusters 45/35lbs 20 Bodyweight Ring Rows 400M Run 20 Thrusters 45/35lbs 15 Bodyweight Ring Rows 200M Run 30 Thrusters 45/35lbs 10 Bodyweight Ring Rows