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August 6, 2013
Strength Squat Snatch: Work up to 80% of your 1RM and make 3 Singles at that weight. Work up to a 1RM attempt if there is time remaining. If you are new the the snatch work the following progression Power Snatch+Overhead Squat. Increase load when you can catch the bar in the squat. Start […]
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August 5, 2013
Strength EMOM for 16 Minutes Odd 3 x Hang Power Clean ~60-70% of 1RM Squat CleanEven Max sustainable HSPU WOD 5 Rounds for time 200M Run10 Deadlift 225/155lbs15 Box Jump 24/20″ Off Ramp WOD 3-5 Rounds of the same workout. Be very conservative with your deadlift weight!
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August 4, 2013
WOD “Josh” for time 21 Overhead Squats 95/65lbs42 Pull-Ups15 Overhead Squats30 Pull-Ups9 Overhead Squats18 Pull-Ups SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. Off Ramp WOD If you’re new to CrossFit we’ll cut the volume and do smaller and more manageable sets. 3 Rounds for time 10 […]
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August 3, 2013
Skill 5 Max Sets of Muscle-Ups on the Bar or Rings or 5 Max Sets of band or box assisted Muscle-Ups. Use a band that allows you to hit at least 2-3 reps. WOD For Time 200M Uneven Farmer Carry 90 Double Unders30M Walking Lunge 115/75lbs30 Jerks 115/75lbs30M Walking Lunge 115/75lbs 90 Double Unders200M Uneven Farmer Carry […]
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August 2, 2013
Skill 3x Through Each 1 Min Plank Hold1 Min Handstand Hold1 Min L-Sit WOD AMRAP in 12 Minutes of 3-6-9-12-15 …Burpees over the barSquat Clean 135/95lbs Off Ramp WOD AMRAP in 12 Minutes of 3-6-9-12-15 …Burpees Medicine Ball Cleans
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August 1, 2013
HELEN! Today at noon will be our dear Helen’s last class! I will never forget Helen’s first day in the gym when she showed up after taking a spill on her bike in need of a few bandaids and a ride home! She’s come such a long way since then!! She’s recently hit PR’s in […]
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July 31, 2013
Strength E2MOM 16 Minutes (8 rounds) 3 Overhead Squats ~ 70% of 1RM Advanced lifters should squat snatch the first rep and do two additional OHS. If you’re new to the olympic lifts work the progression Power Snatch + Overhead Squats and try to start riding the bar down into a full depth squat […]
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July 30, 2013
Skill Split Jerk: Work up to about 80-85% and make 3 singles at that weight. If you make all 3 and have time remaining continue on to a 1RM. If you’re new to this movement start with a light load and make 3 attempts. Increase load only in small increments working up to a […]
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July 29, 2013
Strength Back Squat 3×5 WOD 5 Rounds for Time 15 Wall ball15 Sit-Ups15 Pull-Ups Off Ramp WOD Scale the volume appropriately so you can finish this workout in under 15 minutes. If you’re not sure how to do this, ask your coach!
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July 28, 2013
Skill Fun with gymnastics! Spend some time working on Rope Climbs, Muscle Ups/Muscle Up transitions or handstands. Try something new! Learn a new skill! Have fun! WOD AMRAP in 12 Minutes 50 Burpee 30 Snatch 135/95lb Off Ramp WOD We’re doing the same workout but keep your load manageable and work on moving through each […]