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January 6, 2014
Strength E2MOM for 14 Minutes 3x Hang Power Clean ~ 70-75% Work up to around 70-75% of your 1RM Clean and then perform 7 rounds of 3 consecutive Hang Power Cleans. New lifters should keep the load light and use this time to work on your setup and finish position during the HPC. Keep your […]
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January 5, 2014
WOD 21-15-9-9-15-21 Deadlift 225/155lbs Pull-Ups Run 200M between each round Off Ramp WOD 21-15-9 Deadlift Pull-Ups Run 200M between each round Remember to protect your back during those deadlifts! Never sacrifice form for speed!
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January 4, 2014
WOD Row 2000 Meters 50 Push-Ups 40 Box Jumps 24/20″ 30 Burpees Bar Hops 20 Overhead Squats 135/95lbs 10 Snatch 135/95lbs Off Ramp WOD Row 2000 Meters 25 Push-Ups 20 Box Jumps 15 Burpees Bar Hops 10 Overhead Squats 5 Snatch
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January 3, 2014
Strength Front Squat 3×5 ~ 70% New lifters should work up to a moderately heavy weight in sets of 5. Focus on an upright torso with elbows up and knees tracking over the feet. Metcon 5 Rounds for Time 20 Kettlebell Snatch 24/16kg 10 Weighted Step Overs* 24/16kg 24/20″ * Hold your Kettlebell anyway that […]
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January 2, 2014
Happy New Year! The CrossFit Opens and Regionals schedule has been announced! Mark the dates on your calendar! Skill With a 10 Minute time cap, attempt a new PR at an Unbroken Double Under Pyramid Increase each step of your last pyramid by 1-10 reps. Ex 5-10-15-10-5. Metcon AMRAP in 18 Minutes 10 Clean & […]
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December 31, 2013
REMINDER! We will be open for the morning only on New Years Eve, closed New Years day and back to regular hours on the 2nd. 12/31 Open for CrossFit at 5:45A, 9:30A and 12:00P. Open Gym between 10:30A and 12:00P. 01/01 Closed 01/02 Normal Hours WOD For time 75 Air Squats 50 Push-Ups 25 […]
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December 30, 2013
REMINDER! We will be open for the morning only on New Years Eve, closed New Years day and back to regular hours on the 2nd. 12/31 Open for CrossFit at 5:45A, 9:30A and 12:00P. Open Gym between 10:30A and 12:00P. 01/01 Closed 01/02 Normal Hours Strength EMOM for 10 Minutes Sustainable set of Strict […]
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December 29, 2013
REMINDER! We will be open for the morning only on New Years Eve, closed New Years day and back to regular hours on the 2nd. 12/31 Open for CrossFit at 5:45A, 9:30A and 12:00P. Open Gym between 10:30A and 12:00P. 01/01 Closed 01/02 Normal Hours WOD 5 Rounds for time of 400M Run15 Snatch […]
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December 28, 2013
Skill 5 x Max Effort Sets of Muscle Ups If you’re new to muscle ups use a band, box or jump into the transition for assistance. WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 […]
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December 27, 2013
Skill 1RM Squat Clean New lifters should work with a light weight and perform the Power Clean + Front Squat complex. Work on riding the bar down into the squat until you can catch it in the bottom. Increase weight only if your form is under control. Don’t worry about maxing out today. WOD […]