Posts from the ‘Blog’ Category

  • New Logo

    Tuesday, September 16

    September 15th, 2014 | Blog | Justin | No Comments

    2 Rounds for Total Working Time: – 750m row – 15 Front Squats (175/115) no more than 70% – 75 double unders – 20 pullups Rest 4 minutes between rounds

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  • New Logo

    Monday, September 15

    September 14th, 2014 | Blog | Justin | No Comments

    Strength: Power Snatch 12 minutes to build to 3rm WOD: AMRAP 8 min 8 power snatch (95/65) no more than 60% 8 burpee box jumps (24/20)

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  • Screen Shot 2014-09-13 at 10.57.58 AM

    Saturday, September 13

    September 13th, 2014 | Blog | Derek | No Comments

    8:30am – Advanced OLY 9:30am – WoD 9:45am – CrossFit Kids

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  • New Logo

    Friday, September 12

    September 11th, 2014 | Blog | Justin | No Comments

    Strength: Overhead Squat 3 x 6 @ 75% Immediately following each set complete: – AMRAP Handstand Pushups WOD: Alternate on the minute for 12 minutes ODD – 7 Overhead Squats (115/75) no more than 60% – AMRAP Double Unders EVEN – 10 Burpees – AMRAP Hanging Hip Touches

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  • iwo-9-11-final

    Thursday, September 11

    September 10th, 2014 | Blog | Justin | No Comments

    Never Forget. Strength: 5 min clock @ the top of the minute complete: – 5 Deadlift @ 60% (smooth touch   and go reps)@ :30 mark complete: – 3 box jumps (as high as possible) WOD: 5 rounds for time: – 12 KB snatch L – 6 up and over box jumps – 12 KB […]

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  • New Logo

    Wednesday, September 10

    September 9th, 2014 | Blog | Justin | No Comments

    Strength- On the minute for 7 minutes 3 Strict Press @ 75% 10 hollow rocks WOD- 3 rounds- each for time 250/220 m row 18 situps 9 shoulder to overhead (135/95) (no more than 60%) rest exactly :75 b/w each round score total working time

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  • New Logo

    Tuesday, September 9

    September 8th, 2014 | Blog | Justin | No Comments

    Strength Back Squat: 5 @ 75% 4 @ 80% 3 @ 85% AMRAP @ 75% Strict Pull-ups: – 3 x max reps – On last set complete max strict pull-ups, then stay on the bar and complete AMRAP kipping pull-ups WOD 10 minute clock: – 1000m run with remaining time complete: AMRAP – 10 pull-ups […]

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  • New Logo

    Monday, September 8

    September 7th, 2014 | Blog | Justin | No Comments

    Strength: Clean  12 minutes to build to 1rm clean WOD: On the minute for 8 minutes:  - 6 burpees  - 3 power cleans (65%)  - AMRAP lateral bar hops

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  • New Logo

    Friday, September 5

    September 4th, 2014 | Blog | Justin | No Comments

    Strength: On the minute for 6 minutes: – 4 Overhead Squat @ 75% – 2 Max Height Box Jumps WOD: Reps of 21, 18, 15, 12, 9: – Wall Ball Shots – Burpees Rest :90 after round 1 Decrease rest time by :15 each round (:90, :75, :60, :45) After round of 9 immediately complete […]

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  • New Logo

    Thursday, September 4

    September 3rd, 2014 | Blog | Justin | No Comments

    Strength: Push Jerk 3-3-3-3 Strict Pull-Ups 3-3-3-3 Least amount of assistance or greatest amount of resistance WOD: 12 minute clock @ top of every 3rd minute complete: 200m run 4 wall climbs AMRAP shoulder to overhead (60% of todays heaviest set of 3)

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