Posts from the ‘Blog’ Category

  • Screen Shot 2014-10-06 at 8.37.32 PM

    Tuesday, October 7

    October 6th, 2014 | Blog | Derek | No Comments

    Strength: 5 x 1 hang squat clean + 1 hang squat clean thruster. WOD: 6 rounds. 12 minute clock. At the top of every other minute, for total working time, complete 6 hang squat cleans (135/95) – no more than 75% of todays strength, 12 Box Jumps (30/24). At the end of the 12 minute […]

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  • Screen Shot 2014-10-06 at 6.31.45 AM

    Monday, October 6

    October 6th, 2014 | Blog | Derek | No Comments

    Strength. Strict Press. 5 min to establish 1rm. Push Press. 5 min to establish 2rm. WOD: Metcon (Time) 4 rounds. 250/200m row, 15 burpees. Rest 1 min b/w each round.

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  • DSC02074

    Saturday, October 4

    October 4th, 2014 | Blog | Derek | No Comments

    http://2014fitoberfest.wodcast.com

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  • Screen Shot 2014-10-02 at 6.53.21 PM

    Friday, October 3

    October 2nd, 2014 | Blog | Derek | No Comments

    MORNING CLASSES ONLY TODAY. Athlete registration between 4pm-7pm tonight. Skill: Rope climbs. Strength: 7 minutes to establish 3rm overhead squat. WOD: 5 rounds for time. 8 thrusters (115/75) no more than 60% of arm thruster, 2 rope climbs, 20 situps.

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  • Screen Shot 2014-10-01 at 8.35.36 PM

    Thursday, October 2

    October 1st, 2014 | Blog | Derek | No Comments

    Registration time for FitoberFest athletes is Friday 4:00pm-7:00pm, and starting at 7:00am Saturday. All athletes must be registered at least one hour prior to their heat of event #1. Friday class schedule: 6:00am, 7:00am , and 9:30am on as scheduled. 12:00pm-5:00pm open gym. (Time to come in and do Fridays WOD/ make up a WOD from […]

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  • Screen Shot 2014-09-30 at 7.45.32 PM

    Wednesday, October 1

    September 30th, 2014 | Blog | Derek | No Comments

    Strength: 5 x 1 Hang power snatch + 1 hang squat snatch. WOD: “Helen”. 3 rounds for time. 400 m run, 21 KB swings, 12 pullups.

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  • Screen Shot 2014-09-29 at 7.33.55 PM

    Tuesday, September 30

    September 29th, 2014 | Blog | Derek | No Comments

    Strength: Every 2 minutes for 8 minutes (4 sets). 6 Back Squat @ 70%. WOD: 4 rounds for time. 18 Wall Ball Shots, 16 Box Jumps (24/20), 14 Burpees.

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  • Screen Shot 2014-09-28 at 10.14.43 PM

    Monday, September 29

    September 28th, 2014 | Blog | Derek | No Comments

    Strength: Split jerk. 10 minutes to build to 1rm. WOD: 4 rounds for total working time. 200/160m row, 12 toes to bar, 10 shoulder to overhead ( 135/95) no more than 60% of todays heaviest single. Rest 1 min b/w each round. Subtract 3 minutes of rest for score.

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  • Screen Shot 2014-09-28 at 5.22.20 AM

    Sunday, September 28

    September 28th, 2014 | Blog | Derek | No Comments

    9:30am – Makeup WoD/Skills

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  • Screen Shot 2014-09-26 at 6.45.53 PM

    Saturday, September 27

    September 26th, 2014 | Blog | Derek | No Comments

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

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